Warm up
3-Person Valeo ball bounces for 2 mintes
15-25-35 lb D-Ball slam, throws
Main Set
10 reps 190 lb Hex Bar DL with 36 lb KB on dip belt
5 reps bar dips with hanging weight
5 dips without
10 pullups
10 wallball shots
45 degree rope ladder
10 44 lb snatches each arm
climb cargo net
10 barbell power cleans 95 lbs
10 35 lb D-ball slams
10 box jumps
10 ring pushups with feet elevated
10 KB swings 70 lbs
We went through twice with Keith done in 21:40, Kelly in 18 minutes and me in 17:54
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1 comment:
I was wondering where you were located in tacoma and what the schedule was
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