Heavy Metcon 11/01/2017 Posted 10th January 2017 by Geoff Stewart Warm up to a good weight on the lifts below EMOM – go heavy for 42mins= 7 rounds Deadlifts 5 @ 140% BW Dips 5 @ BW+ Bike 30sec Back squats 5 @ BW Pull ups (strict) 5 @ BW+ Rower 30sec
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