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April 5th, 2017


Strength: 5 sets...

  • max effort strict ring dips, immediately into...

  • max effort strict pull-ups

Conditioning:

Every 3 minutes for 24 minutes...

a.) 400m sprint

b.) 30 burpees

*Alternate between "A" and "B" for each 3-minute window, resulting in 4 total rounds of each


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