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1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

TUESDAY 11.6.18

November 6, 2018

 

FITNESS & PERFORMANCE

A.
3 Sets:
Stomach to wall HS shoulder shifts x 3/side with 3s hold on each
Pike ups x 10 + 10s hold on 10th
Lateral bench Jumps x 8/side
Ring dip negatives x 6 @ 3s down, 3s Hold at bottom, jump to top, 3s at top

B.
7 Rounds:
5-10 Unbroken Chest to bar Pull-Ups*
:45 Plate Bent Over Row

*Add 1 rep from last time only if you completed the same number for all sets and stayed unbroken.

C.
5 Sets:
:40 Arms Only Assault Bike AHAP
:20 Max reps Push-Ups
1:00 Rest 

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