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12.5.17 HW 4.2 " El Jefe"

December 4, 2017

Warm-Up: 5-7 min ( Coaches choice )

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CoreWork- :45 / :15 rest for 3 rounds

TRX pike ups

Abmat sit-ups

MB Russian twist

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Strength- : 45 / :15 3 rounds

Ring row

Tricep dips 

Kb Reverse Lunges

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Strength Stamina: " El Jefe"

AMRAP 20 

25 HSPU ( pike push-ups off box )

50 Db Snatch ( total reps )

100 OH Squats ( PVC )

50 MB GTOH (ground to overhead) 20/14 lbs 

25 Push-ups

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