Posted: August 29, 2014 in Uncategorized

Warm up
Jump rope 8 min every fail 10 hollow rocks

Strength
Deadlift x 5
Knees to elbow x 10
EMOTM 1/2 x 7 sets

Conditioning
1000m row
50 DB thrusters
50 sit ups
50 DB snatch
50 GHD sit ups
50 DB RDL
100 kb swings

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