Warm-up: 400m Run 20 Hand Release Push-ups, 5 count hold at top 20 Squats, 5 count hold at bottom Group: 2x (:30/:30) PVC Shoulder Press/hold Strength: 1a) 5×3 Shoulder Press, @ 80% 1b) 5x Max Effort Ring Push-up 2×3 Warm-up on shoulder press 20min time limit Notes: If you can do more then 15...Read More
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