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Friday: 27 October 2017

Warm Up

10 Cals Bike

5 Push Ups

5 Each Arm - 1 Arm KB Swings

50ft Bear Crawl

x 2

Barbell Cycling Warm up

5 Hang Power Cleans + Front Squats

5 Hang Cleans

x 2 Rounds (Start with bar then add weight each round)

Olympic Lifting -

Every 90 Seconds x 8

8 TNG Power Cleans @ 155/105

Strength -

25ft DB Front Rack Walking Lunges x 3 AHAP

Gymnastics -

25 Pike Ups

12 Barbell Roll Outs

25 Hollow Rocks

1:10 DBall Hold 150/100

x 3

Conditioning

30 Pull Ups

30 Box Jump Overs

30 KB Swings @ 70/53

3 Rounds for Time

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