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Monday 6.19.17 Posted by admin on June 18, 2017 • No comments

A. Warmup:
3 sets of:
10 scap pushups
25 Banded Pull aparts
15 Front raises
10 Front Rack Lunges, each side

B. Ring Dips 6-6-6-6-6
Weighted if possible

C. 3 rounds of:
15/10 Assault Bike Calories, AFAP
7 Hang Cleans (Squat)
*Rest as needed between sets

Workout Notes: Hit the Assault Bike at a hard pace. Minimal transition between the bike and the cleans. Use a weight that allows you to finish the reps unbroken. Add weight if necessary.

D. Cooldown:
3:00 Couch Stretch, each side