Weightlifting 3 Sets: Bench Press (6-8 reps @ 20X0) Rest 15-20 Seconds Dynamic Push-Up (10-12 reps @ 10X0) Rest 2 Minutes – Metcon Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters Wall Ball Shots x 20 reps (20/14/lb) (RX+...Read More
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