Warm-up: 200m Run then 2rds of: 10 Plank Punches 10 Hollow Rock 5 Air Squat @ 3211 Strength: 1a) Tempo Bench Press @ 21X1 x 5 Rest 60sec 2) DB/KB Split Squat @31X1 x 6 each Rest 60sec Workout of the Day 4rds 6 Strict Pull-up 100m Sprint 12 OH DB Walking Lunge Steps (25/15)...Read More
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