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4/19/18 C8404

April 18, 2018

WU Coach Lead 0:00-10:00

 

DEFENSE 10:00-25:00

3 Rounds

- 6-8 Strict Pullup + Scap Elevation & Depresion

- 12 Toner High Pull + Ext. Rot. + OH Press

- 6-8 Pushups + Scap Protraction & Retraction

- 12 Band Pull Apart @ Bottom of Squat

 

**Use Bands if needed for strict pullups!

 

GENERATOR 25:00-55:00

4 Rounds (2:00 Work / :20 Rest)

2:00 Cal Row

:20 Rest

2:00 Cal Assault Bike

:20 Rest

2:00 Heavy Jump Rope

:20 Rest

 

**Look for a pace that you can maintain

for 2:00 straight. Consistency is Key!!!

 

 

 

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