6/17/19

Warm up

tabata dbl unders (Work 20 seconds, break 10

for 6 minutes)

3 rounds

10 shoulder taps

3 bike cals

15 sec hollow hold


Strength :

strict pull up work

- 5 sec descend from bar

- max hold chin over the bar


WOD

15 min amrap

run 400 m

15 kB swings

20 lunges

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