Warm Up:
5 minute (run/row/bkie – whatever)
Pulls (16,10,9,8,8)
Stomach
SWOD:
Session 4, week 3 Press
75%x5, 85%x3, 95%x1+
50-55% 5×10
Kroc rows 3×20
Straight bar curl rest-pause
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12/20/12
varied - functional - intense
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