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Monday 12/12/16 (Gainz + Shredz Week 1/3)

By Kanoa

a.

5x
5 Barbell Front Squat @80%1RM
OR
5 Barbell Back Squat @80%1RM

Gainz:

B.
i.
4x
5 Barbell Back Rack Back Lunge (each)

ii.
4x
10 Dumbbell Straight Leg Deadlift
...rest 30sec
6 Barbell Landmine Rotation (each)
...rest 60sec

C.
Alternating Sled Push
2x50m
2x50m (heavier)
2x50m (heavier still)
*walk 50m as rest between efforts

Shredz:

B.
4x
10 GHD Glute-Ham Raise
10 GHD Hip Extension
...rest 30sec
15 Seated Twist (each)
30sec Low Plank Circuit (side/side/front)
...rest 60sec

C.
...first
1500m Row
...then immediately into
4x
400m Run
25 WallBall

 

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