Warm-up: 200m Run then 3rds of: 4 Ring Row @2112 5 Donkey Kicks 6 Pistol Squat Negatives Strength: Every Minute on the Minute x 12min (4 sets) 1) 1-1-2 Dumbbell Bench Press x 6 reps 2) Strict Supinated Grip Chest to Bar Pull-ups or Rack Rows x 6-8 reps 3) Hollow Hold x 30sec Gymnastics...Read More
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