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Old 2 July 2008, 22:15
Patrick7 Patrick7 is offline
Life Aquatic
 
Join Date: Apr 2007
Location: East Coast
Posts: 448
W/U
Kettlebell Work 12kg:
One Arm Swings 10l/r
Round the worlds 10l/r
Figure 8s 10f/b
Halos 10l/r
Goblet squat 10
Deck Squat 10
Half get-ups 10l/r

W/O
1:30 work, :30 rest
Tire Flips
Sand Bag Cleans (60#)
Heavy Bag pulls (100# x 15 yards)
Ball Slams
Wall Ball
Wall Sit
x 2

1-10 Step-up ladder on 24 box x 2 for cool down.
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