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Wednesday December 13, 2017

10
Dec

Wednesday December 13, 2017

Mobility/Activation: x 2

 

30 band pull aparts

:10 hollow hang

1 min foam roll

 

Strength: Accessory Work x 3 rounds

 

  1. banded lat pulldowns x 10-12 reps
  2. battle rope 15 slams max effort
  3. single arm db bench press x 10/arm

 

Conditioning: AMRAP in 20:00

 

400m run

10 pull ups

15 push ups

20 abmat sit ups

 

F: ring rows or :30 chin over hold; incline push ups; leg assist sit up

P: chin over bar; plank push up; abmat sit up

C: c2b; hand release; med ball sit up 20/14

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