Blog Post

Tuesday 9-16-2014

Warm Up

*250m Row

*Spiderman Crawl/Lunge

*Crabwalk Down/Back

*5 Air Squats/5 Jumping Squats/5 Tuck Jumps


Back Squat 4×3

Good Mornings 3×8


For Time:


Strict Pull Ups

Sit Ups 

Walking Overhead Lunge (1 step=1 rep)

Cash Out:

4x :30 on/:30 off

Row for Meters

PVC Cool Down


4 x 800m Run

Rest 2:30 between

*3-5 Second Splits

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