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Thursday April 27, 2017


Thursday April 27, 2017

Mobility/Activation: coach’s choice for running


Endurance:  2 x 800m run. Rest 3 mins between efforts. Record the faster of the two.



9  kb swing (American)

18 pull ups

15 kb swing (American)

30 pull ups

21 kb swing (American)

42 pull ups


F: ring rows/assisted pull ups, 45/25

P: chin over bar pull ups, 55/35

C: chin over bar pull ups, 70/55


Coaches’ notes: there are 90 total pull ups in this workout along with 45 kb swings. Your grip will be tested. Sets of pull ups should be 10+ at a time or you need to scale.

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