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Sniper

IMG_4119
Warm-up:
5 min Amrap (easy pace)
10 Cal row
5 Push-up
10 BallSlam
+
Mobility

Strength:
Every 3 min. for 12 Minutes
8-10 Bench Press
10 Strict Barbell Upright Row (no swing or hip drive)
8 Dbl Bicep Curl
*try to be 5-10 pounds heavier then last week.

Conditioning:
5x 3 minutes Rds
200 m Sprint
then amrap with remaining time
1 Rope Climb
10 Ring Dip
15 WallBall Sit-up
1 min rest between rds.
*you have a programmed rest so go hard!

May 25, 2016 | News | 0

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