(631) 334-7893

1720 Church St, Holbrook, NY 11741, USA

©2018 by Freedom Athletic Academy.

THURSDAY FLOW

January 16, 2020

 A. Weighted Pronated Pull Up

4 sets:

4 Reps Building heavier than last time

Scale to:

-unweighted strict pull ups x 4-6

-weighted pronated grip negatives x 4 reps @ 3-5s negative

-ring rows x 8-10 reps with 3s negative

 

B. FLOW

30:00 flow

20 cal bike

50s plank

5 single arm DB Thruster L

5 single arm DB Thruster R

5 wall climbs

20 cal row

 

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