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1/16/18 C7305

February 15, 2018

WU Coach Lead 0:00-10:00

 

DEFENCE 10:00-25:00

3 Rounds (:45 Work / :15 Rest)

Hand Stand Shoulder Tap

Negative Pullups (As Slow As Possible)

Tempo Back Ext. (5sec Down + Explode Up)

Air-Borne Lunge 

 

GENERATOR 25:00-55:00

"EMOM 12"

M1 - 15/12 Cal Row

M2 - 20 Ab-mat Sit-ups

 

(1:00 Rest)

 

"EMOM 12"

M1 - 50 DU / 25 SSD / 100 Singles

M2 - 25 Air Squats

 

 

 

 

 

 

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