1-16-17 & 1-18-17

1-16-17

MFA AIKAU REVISIT FROM 2014

3 ROUNDS FOR TIME WITH A 31 MINUTE TIME CAP

5 SHOULDER TO OVERHEAD
4 OH WALKING LUNGES SAME BAR LOAD AS ABOVE
46 BICYCLE CRUNCHES

3 BACKWARDS STAIR CRAWLS
17 T2B
78 DOUBLE UNDERS





1-18-17

11-18-13 REVISIT
SPRINT PACE
15,10,5 ALTERNATING PLATE PUSH UPS
30, 20, 10 WALKING LUNGES

RECOVERY TREADMILL WALK FOR 5 MINUTES

7-29-13 REVISIT
SPRINT PACE
15-10-5 (15 REPS OF EACH, 10 REPS OF EACH, 5 REPS OF EACH)
BURPEES
OH SQUATS (OVERHEAD SQUATS)
FULL SIT UPS







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