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Sho Nuff

IMG_3315
Warm-up:
250 m row (easy pace)
10 tempo goblet squats (4 sec down/4 sec up)
10 Tempo Ring Rows (4 sec down/4 sec up)
+
Mobility
Child’s Pose
Elevated pigeon (on a box or bench)
Lunge Stretch
Saddle
Straddle

Strength:
20 minutes
3×15 Back  Squat
6×3 weighted Chin-up
-try to be 5-10 pounds heavier than last week.

Conditioning:
5 rds
10 Hang Clean
10 TTB
every other minutes on the minute complete burpees
*start the 1st round with 1 burpee, then every 2 minutes you add 2 burpees.
So…
0 min= 1 burpee
2 min =3 burpees
4 min = 5 burpees
6 min=7 burpees
etc…

January 28, 2016 | News | 0

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