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A. 6 rounds of 1-minute of work, max rep Wall Ball Shots (20lb-10’/14lb-9’), followed by 1-minute of rests.
*Compare to 04/10/17.

B. Every 2 minutes for 20-minutes:
1-Arm DB Chest Press x 3 per arm
4 Decline Push-ups (feet on 20” surface)
*Compare to 12/11/18.

Post reps per round for part A and loads/completion for part B to Members area.


“The Back #2”

1) 5-minutes Hip Extensions
2) 4 giant sets, 3-minute rests between sets.
Wide Grip Pull-up x 8 reps, weighted if able to complete reps unbroken
Dumbbell Pullover x 15 reps, on med ball
Wide Grip Bent Over Barbell Row x 12 reps
Kettlebell Row on GHD x 10 reps

Post reps completed for pull-up and loads to Members area. Compare to 02/26/19.