15 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:
10 KB Swing (50#)
10 Burpees
Time: 14 minutes
Running
5 minutes of 50m Sprints, on 30 seconds
Time: 5 minutes
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