9/30

Unrated – Group Class

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Warm-up

2 sets:

200m run

15 Air Squats

10 Push Ups

5 Strict Pull Ups

Metcon

Metcon (Time)

4 rds: 30 min cap

400m run

15 air squats

15 push ups

30 pull ups (anyway)
You may scale pull ups to 15 if 30 is too much volume.

Strength

Bench Press (Work up to a heavy 2 rep in the remainder of class)