Wednesday 23/10/13

A) Strength 3-3-3-1-1-1 reps of over head squat

B) for a time

50 bx jps 24/20″

30 pull ups

run 1 km

30 pull ups

50 bx jps 24/20″

25 min cut

C) 30 reps good mornings heaviest possible

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