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Monday, December 19, 2016

Perseverance is the hard work you do after you get tired of doing the hard work you already did. Newt Gingrich

 

Buy-in: 2x
bear crawl rig
10 KB good mornings
5 perfect squats
30 seconds in the bottom of the squat
10 Spiderman lunges
10 180* Dots
50m high knee skip

Strength & Skills 4x
7 deadlifts
7 landmine rows each arm
7 bandy side steps each

Conditioning: 5 rounds for time
1 rope climb
50m farmer carry
20 double unders

$-out: 2x
10 DBall overhead press
30 sec hollow/tuck hold
1 min pigeon each

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