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| Brad's Post workout meal. |
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| Craig's Post-Post Workout meal |
-400m Run
-10 Pull Ups
-20 Push Ups
-30 Sit Ups
-40 Squats
-400m Run
Rest 2 minutes and repeat for three total rounds.
This is the workout we give to most people trying out The Compound for the first time. For you Saturday folks, we're going to triple it. Enjoy!
Post comments and times
Metcon: 34:08
ReplyDeleteMetcon: 24:25
ReplyDelete25YD Prolwer sprints loaded @ 180# x 12
ReplyDelete95# front squats x 21, 10 hspu's, 30 ghd situps,10 more hspu's. 3 rnds for time: 25;30
ReplyDeleteMetcon: 28:55
ReplyDelete