Group Training - Friday (8-11-17)


4x4 Barbell Overhead Press

4x7 Barbell Split Squats


Accessory: Rest 60sec between sets.

3x30-45 sec Isometric GHD Back Extension (can add weight)

3x12 Sled Rows

3x30 sec Flutter Kicks


Conditioning: (0:40 sec on/0:20 off) 3 Rounds at each station then switch stations:

Otis Ups

Constant Tension BW Squats

Dumbbell Squat to Press

Farmer Carry

Quick Step-ups

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