Warm-up: 200m Run then 2rds of: 10 Alternating High Box Step-up 6 Supinated Grip Ring Row with a 20sec isometric hold on last rep Strength: 3 sets 1a) Tempo Split Squat x 8 each @31X1 1b) Strict Supinated Grip Chest to Bar Pull-up x 6 Workout of the Day: 2 sets for times 500m Row...Read More
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