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  • gamefaceent212

"Back At it"




Warm up

3 rounds

5 shoulder passes with pvc pipe

10 inchworm

10 windmills


3 rounds

:30 assault bike

:30 inchworm


3 rounds

:30 row

:30 bird dog


Strength

5 rounds

10 DB Pull overs

15 seated rows

:60 rest


5 rounds

10 straight arm lat pulldowns

15 lat pulldowns


5 rounds

12 1-arm DB bent over row (moderate to heavy)


4 rounds

12 alternating lat pull downs

:90 rest


Conditioning

7 rounds

1 seated rope sled pull

100 m back pedal


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