Warm-up Strength: Every 90sec x 7:30min (6 sets) Push Jerk + Jerk Dip + Split Jerk with a 2sec pause in receiving position in split jerk Conditioning: Last Done 12/30/20 50 Cal Row + 50 Wall Ball 2 sets for times 50 Calorie Row 50 Wall Balls (20/14 to 10ft) Rest exactly 5 minutes and...Read More
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