Posted: September 7, 2017 in Uncategorized

Warm up 

  • Roll out 10 min 

Strength 

  • Max strict pull ups 
  • Hold plank remainder of minute 
  • Emom 10 min 

Conditioning 

  • Run 400 m 
  • 50 double unders 20 kb swings 
  • Row 500 m 
  • 4 rounds 

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