28th August 2012


Warm up

3 rounds of

100 jump rope
10 wall ball shots
10 striders


Chipper for time

60 box jumps (24″, 20″)
50 push ups
40 pull ups
30 weighted sit ups (10kg, 5kg)
20 ring dips
10 hand stand push ups

After bash

Stretch and work on your weakness.


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