August 20, 2017
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Intermediate
Benchmark Workout: Fran
21 – 15 – 9
Thrusters
Pullups
Metabolic Conditioning:
12 Minute AMRAP –
10 Deadlifts
40 Jumping jacks
Core:
4 Rounds –
10 Around the worlds (5 each way)
15 V-ups
20 Bicycles (10 / side)
Beginner
Benchmark Workout: Fran
21 – 15 – 9
Thrusters
Inverted rows
Metabolic Conditioning:
12 Minute AMRAP –
10 Kettlebell deadlifts
40 Jumping jacks
Core:
4 Rounds –
10 Around the worlds (5 each way)
15 V-ups
20 Bicycles (10 / side)
