Weightlifting Three sets of: Dumbbell Walking Lunge (20 Steps) Rest 60 Seconds Single Arm Dumbbell Row (10-12 reps each arm @ 21X0) Rest 60 Seconds, can use KB as well. Metcon (Time) For time: 400 Meter Run 50 Wall Ball Shots RX (30/20lb) 40 Box Jumps or Step-Ups 30 Dumbbell Shoulder to Overhead (50/35#) 20...Read More
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