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5:00
50# thrusters
Purple band pull ups
Followed w/
4 rounds
6 hand to forearm plank
12 burpee box jumps
24 Alternating Toe Touch (on back)
36 High Knees
12:40
4:31 20#, pull ups off arm of treadmill
Had the time today so did
Burpee + 60# back squat ladder
Rest 3 minutes
Burpee + 30# shoulder press ladder
Rest 3 minutes
Burpee + 90# deadlift ladder
Back squat: 7 minutes = 8 burpees + 3 squats
Shoulder press: 8 minutes = 9 burpees + 0 presses
Deadlift: 7 minutes = 8 burpees + 3 deadlifts
That was a good one!
7:20 45# bar and jump pull ups
8:15
45# bar- butt to the floor
Band assist pull-ups
3:50
Sub push ups
30#
3:41
4:03 30# thrusters, assisted pull ups
3 mile run after.
2:40
20lb. Thrusters
Hop pull-ups
Kept going for a round of 6 and then 3 for a total time of 3:25
4:08
20# thrusters
feet assisted pullups 🙂