[WotD] Friday, January 23


Lunch:
As mentioned previously, mockup of RKC certification
– 5 minute elliptical warmup
– 70x 54# 1H KB Snatch (35 each side, alternating sets of 7)
– 10x Pullup
– 1 mile outdoor stroll (18 min)

After Hours:
– 10x Pullup
– 1 hour elliptical (2 min intervals – low resist at 7-8 mets, high at 9-10, 4 min kick at 12-15)
3x Weighted Pullup (54# KB)

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