07-28-2013 Monday Workout

Warmup
CF Warmup
15 x 1

Skill/Strength
Hand Release Pushups
– Competition Standards

Workout
50′ Weighted Lunges w Plate Overhead (25/15)
5 Burpee Box Jumps (24/20)
50′ Weighted Lunges w Plate Overhead (25/15)
10 Burpee Box Jumps (24/20)
50′ Weighted Lunges w Plate Overhead (25/15)
15 Burpee Box Jumps (24/20)
50′ Weighted Lunges w Plate Overhead (25/15)
20 Burpee Box Jumps (24/20)
For Time

After Party
1000m Row or 800m Run

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