Warm-up: 200m Run then 2rds of: Half Keeling Single Arm Dumbbell Press x 6 each Single Arm Overhead Dumbbell Walking Lunge Steps x 6 each Ring Row x 4 with 20sec Isometric Hold on Last Rep Strength: 3 sets 1a) Alternating Front Rack Reverse Lunges x 12 total 1b) Strict Supinated Grip Chest to Bar...Read More
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