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November 29, 2018


Strength: Back Squat

Conditioning:

7 Minute ascending ladder

2-4-6-8-10-12.........

Thrusters (95/65)

Pull-ups

-Rest 5:00-

7 Minute ascending ladder

2-4-6-8-10-12...........

Power cleans (95/65)

Toes-to-bar


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Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059