Sunday 22/07/2018 – July 22, 2018


Sunday 22/07/2018

Movement Prep
40 cal aab
1min golblet squat hold
30 sec HS hold
20 side hip thrusts (each side)

Metcon
Metcon (Time)
1 Round For time
100 d/us
40 Burpee box jump overs 24/20
40 HSPUS
Metcon (Time)
3 Rounds
12 Db hang cleans 20/15
12m front rack lunge
10 Db hang cleans
12m front rack lunge
8 Db hang cleans
12m front rack lunge

* Dumbbells are 2 dumbbells
2min rest at the end of each round.

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