7/27 CWOD

Treadmill HIT
Time:   Speed:    Incline:
3:00     4.0         7.5
3:00     rest
3:00     4.0         8.5
3:00     rest
3:00     4.0         9.5
3:00     rest
3:00     4.5         7.5
3:00     rest
3:00     4.5         8.5
3:00     rest

WEIGHTS
4 sets for all exercises:
high clean pull 50lb 5 reps
romanian deadlifts 60lb 10 reps
super-set:
bent over rows  20lb  10reps
rotating rope crunches  45lb  10 reps
super-set:
pull-ups (assisted pull-up machine)  10 reps
dynamic planks 45 sec holds

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