Weightlifting Three Sets of: 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 25 Slamballs (30/20#) Max Reps of Pull-UpsRead More
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