Warm Up, Row 500 Practice 5 minutes of double unders 40 One handed overhead squat with a dumbbell or Kettlebell (everday this week) Strength Back Squats- 10,8,6,4,4,4 Work from 60 percent to 85-90 percent Wod- 10 Minute Amrap 10 KB swigins 6 Bar Muscle Ups (Sub 10 pull ups, or 12 ring rows) **if you...Read More
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