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  • Over a decade of experience with training individuals to sports teams with specializing in gymnastics, football, track and field, hockey, basketball and more…
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Tuesday September 25, 2018

Metcon (Time)
buy in: 50 wall balls 20/14#

10 rounds
3 deadlifts 315/ 215#
5 over the bar burpees

buy out: 50 wall balls 20/14#
wall balls should be quick so make sure you can do at least a set of 15 each time

deadlift weight should be a heavy 'tng' triple
15 MB squats
12e plate trunk stacking
20 banded step overs
0:30 KB suitcase hold
Cool Down

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