10 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
5 rounds for time of:
5 Pull Ups
5 Dips
15 Lunges
20 Sit Ups
Time: 13 minutes
Running
4 x 200m Sprints, on 2 minutes
Time: 7 minutes
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