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Thursday 3/23/17


Single Arm DB/KB Rotational Bench Press

-3 rounds 3-5/side

3 Rounds between warm up sets:

-7 WY Negative

-7 SA Bent Over Row


With a partner, 1 partner working at a time, complete the following: (reps is a total number not per person)

For Time:

25 min. Time cap

100 KB Swings

90 Sit Ups

80 Box Jumps

70 Mountain Climbers (L+R=1)

60 Weighted Step Ups (Use KB you use for swings)

50 Push Ups

60 Weighted Step Ups

70 Mountain Climbers

80 Box Jumps

90 Sit Ups

100 KB Swings