Sat, 070916

Good luck to Tasia, Rich & Chase as they take on a Tri today. 


A. Back SqT – 5RM with 3 second pause in the hole each rep 

B. EMOM x 10 

odd: with vest, legless weighted rope climb x 1 

even: 30’ front rack walking lunge 70’s/53’s

C. 3 rds 

500m Row 

20 t2b 

15 burpee box jump overs 24/20

15 Deadlifts 225/153

25 wall balls 20/14 to 10’ target 

rest 1 min between rounds 

D. SA DB Alt Row 8-10 reps x 4 sets each side 

E. Reverse Tabata L Sit hold 

F. 7-10 min of Scap work 

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