Warm-up: 200m run then 3rds of: 5 Bridge Up with 5sec hold 10 Hollow Rock Strength: 1a) Press 3×2-3 reps @90% 1b) Single Arm-DB/KB Row (heavy) 3×8 each arm “5/5/2015” 5rds 5 Strict Pull-up 5 Strict HSPU 200m run 15 KBS (53/35)Read More
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