October 23 2014

A1.Beginners Back squat 3×5 int BS 3 x 8

A2.bet sets beginners weighted pushups x5 int deficit pushups x3 (hands on plates)

B.

100 Double unders

followed by: 15-12-9-6-3 of:

American swings 32/24

Box jump over 24/20

Followed by:

100 Double unders

9 min cap

 

 

Triple and quadruple unders:


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