25/11/15

Endurance Day 5r In 2’00” complete 400m 2’00″rest (Penalty: 1′ after the cap time=Burpee box Jump Over) Cash out: Calf & pisterior chain stretching

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20/11/15

EMOM 20′ – 12 MBC @ 9/6 – 5 HSPU Strict – 12 MB sit-up – 12 Ring Row Cash out: SMASH ON QUADS!!

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