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Friday, July 16, 2010

Nicole and Annette on the ropes

20 minute AMRAP:
15 unbroken wall balls (20#/14# to 10 ft)
rest for 10 breaths
1 L up/2 strict chin ups/3 kipping chin ups/4 chest to bar chin ups (all back to back without coming off the bar)
rest for 15 breaths

+

for 5 minutes, on a tabata timer, alternate b/t slow methodical push ups and slow methodical air squats – work on form and control…like 2-3 sec down and 2-3 sec up for 20 sec on and 10 sec off for 5 minutes…i.e. 5 sets each…work on tight midline on push ups and hip flexors pulling you down on squats

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