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Friday

Friday
21
Dec

12-22-17

Warmup:
Every 3mins x 3 sets
Run 100m
10 Sec in each Side Star Plank and Front Plank
10 Goblet Squats Light

 

Training:

A1: KB Complex:
5 1-arm KB Sit Up @ 2112
5 Single Arm KB Z Press
Switch Arms and complete other side
rest 45sec
A2: Wtd Hollow Hold;10-15 sec; rest 90sec x 3- hold light plate on your hands
B: 1-1/4 Front Squat 4,4,4,4; rest 2 mins b/t sets.
C: 4 Sets
Run 200 meters – Start with a tough effort
rest 30sec
Gym length Single Arm KB Front Rack Carry per arm- heavy
rest 30sec
24 Alternating Prisoner Step Ups 24/20″
rest walk 60-90 seconds

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