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| BG doing some rows with the new Viking attachment |
Strength:
Speed Bench: 9 x 3, 50% + bands
CG Bench: 4 x 8
Ring Rows: 4 x max (10-12 Rep range)
6 RFT:
3 Push-Press at 75-80%
Shuttle Sprint (10m out/back, 20m out/back)
15 Band-Resisted Sit-ups
Band Tri's: 5 x 40
Band Hams: 5 x 40
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