Thursday March 22, 2018

March 22, 2018



4x9 strict ring dips with 5 sec hold at top of the ring dip supports every 3 reps 

4x10-15 dec top of the pull ups holds 

3x20 V-ups or jackknifes 

3x20 weighted Cossack squats 



8x 200 run 

2 min break between efforts

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