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3/10/14 | | ION Strength & Conditioning

1000w

SQUAT

A) Back squat

9@ 40%
6@ 50%
4@ 60%
3@ 70%
3@ 80%
AMRAP @ 90%

B) 200 m run
rest 30 seconds
400m run
rest 1 minute
800m run

C) 5 minute AMRAP
5 wall ball 20/14
5 burpees