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Monday, December 19, 2016

16
Dec

Monday, December 19, 2016

Perseverance is the hard work you do after you get tired of doing the hard work you already did. Newt Gingrich

 

Buy-in: 2x
bear crawl rig
10 KB good mornings
5 perfect squats
30 seconds in the bottom of the squat
10 Spiderman lunges
10 180* Dots
50m high knee skip

Strength & Skills 4x
7 deadlifts
7 landmine rows each arm
7 bandy side steps each

Conditioning: 5 rounds for time
1 rope climb
50m farmer carry
20 double unders

$-out: 2x
10 DBall overhead press
30 sec hollow/tuck hold
1 min pigeon each

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