12 July 2011
Warm Up: 3x10 trunk/arm/neck rotations
3 x 10 Overhead Squat (pvc), Push Up
3-2-1 Pull Up
MetCon
1 round for time of:
50 Pull Ups
75 Push Ups
100 Squats
125 Sit Ups
Time: 30 minutes
Running
10 x 100m Sprints, on 1 minute
Time: 10 minutes
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