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Dead Blow

Warm-up:
2 rds
15 Goblet Squat
10 Banded Good Mornings
5 Wall Angels
2 Passes through agility ladder
+
Pigeon stretch
Lunge stretch
Saddle Stretch

Strength:
20 minutes
Back Squat
3×10
Kb Row (use bench)
6×5 (per side)
-you’re gonna be warm before the clock starts. Once it starts, you’ll have 3 sets to get to your heaviest 10 RM. You can do 2 sets of rows for every squat attempt.

Conditioning:
5 rds
30 Dubs
15 Kb Swing (70/44)
10 Pull-up

January 8, 2016 | News | 0

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