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Warm-up:

5 minutes of Run, Row or AD
+
Mobility

Strength:
18 minutes
3 Bench (85-90%)
5 Tempo Ring Row (4 sec up/4 sec down)
*advanced athletes may sub tempo ring pull-ups.

Conditioning
20 min
1st min- 15/10 Cal Row
2nd min- 40 Russian Twist
3rd min-20 BallSlam
4th min- Plank

September 21, 2016 | News | 0

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