11th September 2012


Warm up

300 jump rope or 600m run

3 rounds of
10 iron cross
10 scorpions
10 Sampson stretch


21-15-9 reps for time

Push press (40kg, 25kg)
Kettle bell swing (24kg, 16kg)

20 double under after every round or 50 singles

After bash

Work on pull ups


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