Posted: September 8, 2017 in Uncategorized

Warm up 

  • Jump rope 10 min 
  • Every fail 5 candlestick levers 

Conditioning 

  • 9 rounds 
  • 8 hspu 
  • 8 ghds 
  • 8 air squats 
  • 8 pull ups 
  • 8 deadlifts 
  • 8 hang p cleans 
  • 8 shoulder to oh 
  • 100 m run 

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