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MONDAY 06.19.17

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Weakness warm up
 
choose 1 of the following
 
2k row
1 mile run
100/80 calories on bike
75 bar facing burpees
 
A.) Box Squats
 
10×2 50-60%
*Work on speed on the way up
 
Perform as 10 minute EMOM
 
B.) 4RFT
 
8 power cleans (185/115)
18/14 calorie row
 
Extra Piece:
 
12x100m sprint
 
sprint out and walk back (use walk as recovery time)