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Three rounds, 21-15- and 9 reps, for time of: 45 pound Deadlift (scale as needed)Air Squat Post time to comments. Compare to 10/30…

Do CFWU 2x without the pull-ups then the following. Weighted Pull-ups 5-5-5-5-5 reps Post loads and bodyweight to comments. Be sur…

Run 400m Complete 4 rounds 5 pull ups (sub body-rows) 10 pushups 15 air squats Run 400m Post time to comments…

Run, walk or crawl on a treadmill for 20:00 min Set incline to 1.0% to simulate outdoor conditions. Post distance to comments comp…

Do Tabata sets of the following * AirSquats * Rest 1 min * Push-ups Tabata Intervals – For twenty seconds do as many reps of…

Complete the following for time 35 Push-ups35 Sit-ups35 Air Squats post time to comments compare to 2/16/07or 1/12/07 or 11/13/06…

Push press 3-3-3-3-3-3-3 reps Post loads to comments. L-sit 1min total…

Do a Tabata set of one of the following AirSquat Rower (for calories) Pullups Sit-ups Push-ups Tabata Intervals ( 20 seconds of wo…

Complete as many rounds of the following in 15 mins 5 pull ups (sub body-rows)10 pushups15 air squats Post complete rounds and any…