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July 21, 2017

Warmup
500m Run 
Hip Mobility
Squat Therapy

10 Ring Pullups
:30 Sec HS Hold
 

(0:00-15:00)

A – Push Jerk, 5x3 build each set 
 

(15:00-22:00)

B – 4 Rounds of:
100M Kettlebell Single Arm Walk
10 Strict Chin-Ups

 

(25:00-35:00)

C – 5 Rounds of:
5 HSPU
10 Pull-Ups
15 Russian Kettlebell Swings 1.5/1
 

(35:00-45:00)

D – 6 Rounds of:
9 Goblet Squats
11 Abmat Situsp 
21 Du's

 

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