Warm-up: 200m Run then 3rds of: 4 Ring Row @2012 4 ½ Kneeling Dumbbell Press each 4 Single Dumbbell Overhead Walking Lunges each Strength: Push Press 3×85% 2×90% 1-2×90-95% Conditioning: Monday Pump Sesh Every 2min x 30min (3 sets)Station 1 – Bulgarian Split Squat x 8 reps each @ 30X1Station 2 – Strict Handstand Push-Ups...Read More
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