17 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
10 Squats
20 Sit Ups
Time: 12 minutes
Running
6 x 200m Sprints, on 2 minutes
Time: 11 minutes
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