Day 9

30 min on treadmill 4 min walk on 3.5 and 4 min on 6.5


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Day 8 pt2

As many rnds 20 mins:

185# deadlift .... 9 reps
8 pull ups, 8 dips .... In leu of muscle ups I used the assisted dip/ pu machine
40# dmb squat clean


3 rds + 5 deadlifts


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Day 8 pt 1

6 rds

100ft walking lunge ... No weight
10 pull ups ... Decreasing by 2 each rd
21 sit ups ... Decreasing by 3 each rd

Still working in these pull ups

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Day 7

20 squats 205#
40 sit ups
60 kettlebell swings 40#db

10min45sec

28min on elliptical



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Day 6

10 rds for time:
10 pull ups, 10 push ups, 10 sit-ups , 10 squats.....

I modified the push ups by using the assisted pu machine.... Gradually adding assistance to get to 10...:

Time: 34min 25 sec


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Location:S Cedar St,Summerville,United States