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  • Writer's pictureJohn Fadel

Wed PVF 5am,7:15, 8:15, 5:30pm

Hip Thrusters or Bench Press:12min

Building to a heavy set of 3

every 2minx6


Chipper: 22min cap

For Time (with a Partner)

2 Rounds of

  • 30 Pull-Ups

  • 50 Wall Ball Shots 10/9 20/14

  • 50 Sit-Ups

  • 100 Kettlebell Swings

  • Perform every two minutes:

Athletes split up the work evenly. Both athletes can work at the same time.

Ex. Both athletes have to compete 15 pull-ups. They can not move to the next movement until all 30 pull-ups are complete. Remember every two minutes. 10 total Burpees must be completed. 5 each.

conditioning :8 min

On the min until failure

Max 8 rounds

Choose one:

500m Bike .31miles

250m Row

200m Run

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