July 21, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up

B) 5 sets:
Power Snatch x 3

C) 4 sets:
Weighted Step ups x 6/leg
-add 5 pounds from last weeks weight

D) Strict Pull ups 4 x max reps
Rest no more than 90 seconds between sets.

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