Workout of the day
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Complete as many rounds as you can within a 5 minute time frame of:
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10/15 Calories on Assault bike
10 Power Jeks
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Complete as many rounds as you can within a 5 minute time frame of:
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12 Chest to bar pull ups
12 Wall balls
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Complete as many rounds as you can within a 5 minute time frame of:
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10/15 Calories on rower
15 Kettlebell swings
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Then,
WORKOUT OF THE DAY - - 25 Double undres 5 Burpee box jumps 10 KB swings 2 Rope Climbs - 50 Double unders 7 Burpee Box Jumps 15 KB swings 3 Rope Climbs - 75 Double Unders 9 Burpee Box Jumps 20 KB Swing
Workout of the day - - Run 800 Meters 30 Power Clean and Jerks Run 800 Meters 30 Power Snatches Run 800 Meters 30 Overhead Squats Run 800 Meters ****NO SUBSITUTIONS FOR RUNNING
Workout of the day - Complete the following: - 5 Min AMRAP: - 30 Double unders 2-4-6-8-10-12.....100 Overhead Squats @115/85 - 5 min AMRAP: - Run 100 meters 2-4-6-8-10-12...100 Push Press @115/85 - 5
