9/22/2015

 

Strength

3 rep max bench press

Conditioning

800m run

30 KB Swing 53/35

30 Burpee

400m run

25 KB Swing 53/35

25 Burpee

200m run

20 KB Swing 53/35

20 Burpee

*21 min cap*

group warm up:

50m high knee, 50m butt kick, 50m lateral shuffle, 50m lateral shuffle, 20 shoulder pass thru, 15 banned push up

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