Warm Up
10-pound Valeo Ball Bounce to partner x 2 minutes
25-pound D-Ball slam/toss to partner x 2 minutes
5 pullups, 10 squats, 5 ring dips, 10 situps, 5 skin the cats x 3
Main Set
Row 500
BB Thruster 65 lbs for 20 reps
Pullups for 20 reps
KB Snatch with 44 lbs 20 reps each hand
25 lb D-Ball Slam for 30 reps
Above gone through twice for time Keith in 21:25 and I did 18:42.
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