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Default 11-04-2017, 06:01 AM

4 sets
10 8lb ball slams
10 suspension rows
10 WGS with walk out
30 sec elbow plank
1 lap run at the treadmill
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Default 11-06-2017, 08:35 AM

Still tearing it up! Great work!


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Default 11-12-2017, 09:25 AM

back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80

Finisher:

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees
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Default 11-12-2017, 09:26 AM

5 sets

20 tuck jumps
15 medicine ball jacks
10 lateral hops
5 rounds suicide
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Default 11-17-2017, 05:40 AM

Back squats
2x5 65lbs
3x5 85lbs

RDL
45lbw warm up
2x6 95lbs
2x6 105lbs

Leg cur and Leg extension
4x12 60lbs

20 minutes treadmill
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Default 11-21-2017, 10:27 AM

Bent over rows
4x8 60lbs

Wide grip lat pull down
4x10 60lbs

Low row
4x10 60lbs

Straight arm pull down
4x12 20lbs

Face pulls
4x12 15lbs

Bicep curls
4x8 30lbs

DB hammer curls
4x12 10lbs
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