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ALRIGHT… HERE WE GO!!!
MetCon…
***HandStand Push Ups… Rx’d: M&F… MOD… Coaches Choice… Everyone Might Be Different… ***
***Wall Ball Shots… Rx’d: M-20lbs/10Ft. F-14lbs/8Ft.***
***Double Unders… Rx’d: M&F… MOD 1: 50 Double Unders… MOD 2: 100 Penguin Taps…***
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For Time:
20 HandStand Push Ups
40 GHD Sit Ups
60 Wall Ball Shots
80 Bulgarian Split Squats
100 Double Unders… TIME!!!
Strength…
HONOR SYSTEM!!! You Only Have 10 Mins…
Once Your Done With The MetCon… 3-5 Min Rest…
Then…
In 10 Mins…
Establish A 3 Rep Max Front Squat
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3…2…1…GO!!!
Mando”Lets Have Some Fun!!!”
RainCrossStrengthandConditioning 