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Mon 4-7-22

Base Conditioning - Aim to keep a continuous steady pace


3 rounds of 5 mins:

- Bike x 5/7/10 cal. +

DB split-stance RDL x 8 p/s

- Row x 5/7/10 cal. +

DB chest-press x 10-15

- Prowler x 2 u/b / Skips x 50 +

Band palloff-press x 15 p/s

*30 sec. rest between rounds


3 rounds of 5 mins:

- Bike x 5/7/10 cal. +

Band straight-arm pull-down x 10-15

- Row x 5/7/10 cal. +

Elevated BW BSS x 8 p/s

- Prowler x 2 u/b / Skips x 50 +

Half-kneeling step-through x 6 p/s

*30 sec. rest between rounds


Mobility cool-down

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