Old School -11/1/17

Strength

A. Bench Press 
Strength = 4-6reps         Size/Growth=8-10 reps            Muscle Endurance=12-15reps
Choose 1 which pertains to “Your Goals”
A2. Banded Pulldowns x 10-12

x 4 – New Set starting every 3mins

B. EMOM (Every Minute on the Minute) x 10 mins
Starting on the zero

Evens – Hang Power Snatch x 5 reps
Odds – Pullups/Body Rows x 5-10

C. Conditioning

25-20-15-10-5

Assault bike Cals

50-40-30-20-10

Abmat Sit Ups

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