All In A Days Work

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photo-244Adam Coy is another one who has been putting out some great performances lately. Here he is today getting his first muscle up. Workout:

20 minutes: Muscle up work or body weight push/pull work.

then,

Burpee Pull Up: 3-6-9-12-15

Run: 1000-800-600-400-200

- Complete it like a ladder, starting at three burpee pull up, into 1000m run, back up to 6 burpee pull ups and so on.

Christmas Party this Saturday at The Point Chophouse, 6:30pm