Wednesday 11/12/13

A) Strength 5 sets of 2 front sq/4 back sq @ 70% FS 1rm no rest between transition fs – bs

B) ascending /descending ladder

10-9-8-7-6-5-4-3-2-1 of thrusters 30/20 kg

1-2-3-4-5-6-7-8-9-10 of burpees

C) perform 3 sets of ME T2B

rest exactly 90″

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