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©2018 by Freedom Athletic Academy.

WEDNESDAY 12.19.18

December 18, 2018

 

FITNESS

A.
3 Sets:
10 KB Floor Press
15 GHD Sit-ups
12 KB Deadlift

B.
Every 4:00 x 5 Sets:
300/250m Row
15 Plate bent over rows
15 Kettlebell Swings

C.
150 Banded tricep ext for speed
_________________________________________________
PERFORMANCE

A.
Clean and jerk 15:00 to build to a heavy single

B.
Every 4:00 x 5 Sets:
300/250m Row
15 Pull-Ups
15 Hang Power Cleans

Rx(115/75)
Int (95/65)
Sc (75/55)

C.
150 Banded tricep ext for speed

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