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WOD09022020

Warm up :

3-minutes Any Machine @easy Pace


Strength:

A. Front Squats

5 sets , 2 reps @85%


B. Strict press

3 sets , 8 Reps


C. Barbell Row

3 sets , 8 Reps


Conditioning:

5 Rounds

2-minutes ON : 2-minutes OFF

21/18 Cal Rowing

21 wall ball


*(Extra work)


Accessories:

A. Alternate For 3 Rounds

20 Banded legs curl

5/Side Split Squat


B. banded pallof press (Squat position)

3 sets , 12/Side


C. Weighted plank

3 sets , 45s to 60s

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