I WANNA GIVE A QUICK SHOUT TO FREDDY, WHO HAS BEEN COMING FOR A MONTH AND A HALF FOR AN AVERAGE OF 4-5 DAYS A WEEK. IN THIS TIME FRAME, FRED HAS NOT ONLY BEEN POSTING SOME BOSS TIMES, BUT HE HAS LOST 25 POUNDS! MY MAIN MAN IS ALSO INCHES AWAY FROM HIS FIRST MUSCLE UP, SO LETS GET IT BROTHA.
HERE'S OUR METCON FOR THE DAY, HAVE FUN!
4 ROUNDS OF:
400 M RUN
100 M WALK WITH A 45# PLATE LOCKED OUT OVERHEAD
100 M WALKING LUNGES
100 M BEAR CRAWL
FOR TIME
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