Blog Post

Tuesday 11-11-2014

Warm Up

*300m Row

*PVC Warm Up

*Spealler

then

Bench Press

4×3

then

12 Min AMRAP:

10 Burpees (hands make contact behind the head)

25 Double Unders

*Score total reps

Cash Out:

Immediate 400m cool down walk or jog

Rope Climb

2-2-2

*10 Deficit Push Ups in between sets (on plates, parallettes, box’s,  etc)

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