Warm-up: 200m Run then 3rds of: 10 Single Arm Overhead Dumbbell Walking Lunge 5 Ring Row 10 Step-up Strength: 1a) Front Rack Alternating Reverse Lunges @2011 x 20 reps 1b) Strict Pull-ups x 6-8 reps Maintain hollow body. Add weight if 8 unbroken reps are easy. Workout of the Day 1000m Row Then 3 rounds...Read More
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