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Thursday, December 30, 2010

Tapout Double Unders

If doing session two:
a. it is not an “extra” session for those of you who are 3/week
b. please do not sign up, just show up when you like
c. bring a watch or plan to use the analog clock on the wall
d. this is not a “coached” session

If you need to do session two at home, then sub air squats, lunges, running, kettlebell swings, whatever works.

Session One:
A1. Bench Press 5-5-3-3-3
A2. Chest to bar pullups x 10-15 x 5 sets
2 sets:
1:00 Wall Ball
1:00 SDHP 75/55
1:00 Box Jump 20/16
1:00 Push Press 75/55
rest 3:00

Rest 6+ hours

Session Two (in Room B)
3 sets:
Row 250 m @ 90%
12 burpees
35 double unders
rest 90 sec
+(rest 5 min)
3 sets:
35 double unders
12 burpees
Row 250 m @ 90%
rest 90 sec

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