LeanX{9/06/14}

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Warm-up

(No Measure)

400m Run
Dynamic ROM

Metcon

Metcon (Time)

3 RFT:
300m row
20 AKBS
10 Goblet Squats
*use same KB

Metcon (AMRAP – Rounds and Reps)

5 sets of:
Against a 3min running clock, perform as many rounds & reps as possible (AMRAP:3min) of:
20 Pullups
30 Pushups
40 Situps
50 Squats
REST exactly 3min -then- pick up the next set where you left off

Cash-Out

Foam Roll

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