4/24/14


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Warm up: :15 JJ :15 Sqt :15 MC :15 JSq 4x Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x EQ: BB #95/#65 Met Con: Run 400 Pull up 12 PP 15 4 rounds Then: T2B 10 SQT 10 4 rounds

4/23/14


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Warm up: :15 JJ :15 Sqt :15 MC :15 JSq 4x Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x EQ: BB #95/#65 Met Con: “Fran” Thruster Pull up 21-15-9 for time Then: FSQ 10×2 AHAP

4/18/14


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Warm Up: Run 400 30/20/30 Then: :15 Plank :15 SM :15 RS Plank :15 LS Plank 4x Workout : FSQ 5X3 @ 3RM E2M EQ: KB #55/#35 Met Con: Swing 100 Minimize rest, should be completed in under 5 min. Then: TGU 10R/10L