THURSDAY 9-15-16

WARM UP 3 Rounds
1 min Jump rope
10 SHPT
10 Burpees
10 Wallballs
20 sec Shoulder stretch

 
CONDITIONING
15 min amrap
5 Strict Pull Ups
10 Push ups
15 THRUSTERS @65/95
20 KBS 35/53
25 DU
AFTER 15 min rest for 2 min then all together run 800 m recovery jog or recovery row of 1000 m

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