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Thursday 15th June 2017

Thursday 15th June 2017

Strength – 5 Alternating Sets a) 1 Min Handstand Hold b) 3×3 count pull ups

Conditioning – For Time: 500m Run 400m Run 200m Run 100m Sprint 100m Sprint

Between rounds complete: 12 Dumbbell Snatch (6L/6R) 9 Wall Balls 6 Burpees

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Saturday 24th August 2019

Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m