13 May 2016 13 May 2016
Friday 13 May 2016 '13 May 2016'

king leonidasHappy birthday King Leonidas!

1. Warm-up
Move deliberately through:
15 Strict Pull Ups
30 Empty Bar Thrusters
30 Ab Mat Sit Ups
30 Hip Extensions
15 Strict Pull Ups

2. Strength
Back Squat 3×5 @75-85%
No oly’s belt or sleeves

3. Met-Con
Every 2 Minutes for 12 Minutes:
Coaches choice

4. Extra
AMRAP 6 Minutes:
Max sets of 5 UB Ring Dips

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