• CFRutherford

Friday 190607

A. Take 12 min to alternate between the following movements for 3-4 sets:

A1. Barbell front rack walking lunge x 10 steps/leg; building from 95,65

A2. Strict pronated pull-ups x 2.2 @ 20X3

A3. AMRAP dips in 30 sec

B. For time:

20 front squats 95,65

30 shoulder to overhead 95,65

Run 400m

40 Barbell stepups 20/leg 95,65

Run 400m

30 shoulder to overhead 95,65

20 front squats 95,65

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