Warm-up: 200m run then 2rds of: 20 Shoulder Taps 45sec L-sit Strength: 1a) Strict Press 5-4-3-2 1b) Single Arm KB/DB Row x 6 each @2111 (heavy) Tabata Row, Ring Push-up, Wall Ball Sit-up (20/14), Jumping Lunges (Rx+ Alt Pistols)Read More
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