Warm-up: 200m Run then 2rds of: 10 Ring Push-up 10 Alt OH Plate Box Step-up Strength: 4 sets 1a) Tempo Bench Press @ 21X1 x 3 Rest 60sec 2) DB/KB Split Squat @31X1 x 4 each Rest 60sec EMOM x 9 1) Row 12/10 cal 2) Burpee Box Jump Over x 5 (24/20) 3) Ball […]Read More
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