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DeSapio Workout 09-10-18

Back from a shitty week last week.

Morning Workout: 

Murph: 1 mile run w/ plate carrier + 100 pullups + 200 pushups + 300 air squats + 1 mile run w/ plate carrier. Pretty stoked that I got the first mile in 6:38; Total time was 49:52

Evening Workout: 

2 Rounds

Ski Erg x 20 Cals

Double KB Swings x 10

Double KB Snatches x 10

Double KB front x 10

KB pushups x 10

KB Bent Over row x 10 each side

Ski Erg x 20 Cals

Med ball toss x 10

 

2 x 10 calories each side Ski Erg rotational

 

4 count flutter kicks x 25

Leg lifts x 25

Toe touches x 25

Russian twists x 25 each side

2 count v ups x 25

Bicycles x 100

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