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Rollin Deep

Air Dyne 2 min
2 rds
10 Weighted Pass Throughs
10 Push-up plus
10 Scap Pull-up
10 X band Walks (per side)

16 minutes
4 sets
10 Db Bench Press W/ 3 sec pause at bottom
6 Rope Pull-up (3 with each hand on top)
2 high box jump

20 minutes
1st min -AB (Hold 60 rpm guys/50 rpm ladies)
2nd min- 14 Alternating Goblet Step-up (53/35)
3rd min max Effort Single Kb O/H Carry (change arms each direction)
4th min rest

April 18, 2017 | News | 0

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