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November 8th, 2016


Strength: Bench Press

Conditioning:

100-80-60-40-20-10

Double Unders

50-40-30-20-10

Sit-ups

25-20-15-10-5

Burpees

Assistance:

Supine and kneeling kettlebell "bottom's-up"


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January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059