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Friday 12/9/16 (Gainz + Shredz Week 12/12)

By Kanoa

a.

6x

3 Barbell Behind the Neck Press

b.
Gainz:
4x
5 Dumbbell Bench Row
12 Barbell Rollout

4x
5 1 Arm Dumbbell Floor Press (each)
8 Band Pull-Apart

Shredz:
4x
7 Barbell Bent Over Row w/Supinated Grip
7 Barbell Bent Over Row w/Pronated Grip
14 Barbell Rollout
25 Band Pull-Apart

3x
15 Barbell Leg Raise
15 Barbell Knee 2 Chest
25 Kneeling Band Crunch

c.
“KGB”
3 Rounds
1min Max Rep WallBall
1min Max Rep Burpee Pull-Up
1min Max Rep Walking Lunge
1min Max Rep Kettlebell Swing
1min Max Rep Row
1min Rest

 

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