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Friday 6.29.18

Fitness Conditioning

“300” 
10 Rounds For Time:
5 Pull-ups or Ring Rows
10 “X” Movements
15 AB Mat Sit-ups

Round 1 – Push Press
Round 2 – Burpees
Round 3 – Power Cleans
Round 4 – Push Ups
Round 5 – Lunge Steps
Round 6 – Front Squats
Round 7 – Bent Over Rows
Round 8 – Snatches 
Round 9 – Deadlifts
Round 10 – Thrusters

Pick a manageable weight 75/55 or 95/65

Sport Conditioning

“300” 
10 Rounds For Time:
5 Strict Chest to Bar Pull-ups
10 “X” Dumbbell Movement (50’s/35’s)
15 GHD Sit-ups

Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Cleans
Round 4 – Dumbbell Bench Press
Round 5 – Dumbbell Lunge Steps
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches 
Round 9 – Dumbbell Deadlifts
Round 10 – Dumbbell Thrusters

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