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[jpmbujutsu]

Heavy Bag - 1 - 5 min round       
Pull ups     - 1 sets of 25 x 4 = 100   
Push ups     -  1 sets of 50 X 4 = 200        
Squats     - 1 sets of 75 X 4 = 300 

Repeat for  4 sets   

NO REST BETWEEN SETS!!!!!!!!!!!!!!!         

Sparring Boxing   10 rounds   2:00   
Sparring MMA   10 rounds   2:00   

[Adventure]

Then after all that:

100 pull ups
100 push ups
100 sit ups
100 squats

For time as a warm down.... ok just trying to be funny.

But this makes for a good work out also. For those of us that can't do Jim's.

Adventure

[juszczec]

weighted or unweighted squats?

[Adventure]

free squats, for mine....it's not mine. The work is called ANGIE & is from CrossFit.

[Adventure]

Todays "Workout Of the Day" was: (This was at my gym)

200m Run (wieghted) (olympic bar held in the overhead squat position)

30 Kettle Bell or Dumb Bell swings

30 High Pulls

4 Rounds for Time

I only made 3 rounds  (25:57); coach said that was enough for my injured shoulder.

Adventure