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Friday 9/6/13 Warm-Up 15 – 10 – 5 Wall Ball Ab Mat
Friday 9/6/13 Warm-Up 15 – 10 – 5 Wall Ball Ab Mat Sit-Ups 200m Run Between Rounds Strength 12 minutes to work up to a heavy single of the follo...

Monday 7/8/13 Warm-Up 6 minute running clock Row 1000m 20
Monday 7/8/13 Warm-Up 6 minute running clock Row 1000m 20 Burpees ME KB swings Mobility Hip Flexor Glute Pigeon Stretch Strength Back Squat – 5 *...

Wednesday 9/18/13 Warm-Up 2 Rds 10 Push-Ups 20 Ab Mat Sit-Ups 30
Wednesday 9/18/13 Warm-Up 2 Rds 10 Push-Ups 20 Ab Mat Sit-Ups 30 Air Squats Strength Bench Press – 5 * 3 @ 85% 10 PVC Pass Throughs + 10 One Armed...

Tuesday 7/2/13 Warm-Up 4 minutes of Jumping Rope followed by 3
Tuesday 7/2/13 Warm-Up 4 minutes of Jumping Rope followed by 3 minute AMRAP 10 Squat Jumps 10 Hollow Rocks Mobility PVC Pass Throughs Wrist Opener B...