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December 30, 2015 – Fitness 

A. Four sets of: Back Squat 8-10 reps Rest 45 seconds Plank to Elbows x 6-8 reps Rest 45 seconds Strict Pull-Ups x 6-8 reps @ 2110 Rest 45 seconds B. Against a 5 minute running clock, complete: 500 Meter Row 50 Kettlebell Swings Burpees x Max reps Rest 5 minutes...

December 28, 2015 – Fitness 

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0 Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps Station 3 – Alternating Bowler’s Lunges x 20 reps B. Complete as many rounds and...

December 17, 2015 – Fitness 

A. Four sets of: Bench Press x 4-6 reps @ 20X1 Rest 60-90 seconds Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 Rest 60-90 seconds B. For time: Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots (20/14 lbs) 10 Ring...