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5rds
12x du
3x pullups
8x situps
7x ball slams
The Big "24"
power clean + push press BW loading
weighted pullups 45/25
Finish 2 rds
60sec planks
10x clapping pushups
10x T2B
Posted Monday Jan 16th
The rest of this workout is posted in the members area
[ismember] Members Only [/ismember]
[nonmember] 3rds warmup
200m row
10x hanging squat cleans
rest 2min and repeat
3rds
500m row
10x push press 95/65
rest 2 min and repeat[/nonmember]
3rds Click to see rest of this post
[ismember]8x pullups
8x ring dips
8x KB Swings
8x pushups
50 ft farmers walk[/ismember]
Warmup 4rds
15x du's
5x DL with 45 bar
3x strict pullups (no kipping)
7x b. extension
Deadlift
2-2-2-2-2
Inbetween rd big box jumps 8 reps
Finish with conditioning 3rds
200m row
10x DL 135/95
10x KTE
10x Push press
10x pushups
10x situps
