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Thursday 12/15/16 (Gainz + Shredz Week 1/3)

By Kanoa

Gainz:

a.
10x
5 Barbell Back Squat @10RM @4-0-0-1
...rest 90sec
5 Barbell Straight Leg Deadlift @3-0-0-1
...rest 90sec

b.
3x
50m Farmer Carry
...rest 60sec
6 GHD Glute-Ham Raise @3-0-0-1
...rest 60sec

C.
Complete in as few sets as possible
150 Kettlebell Swing

Shredz:

A.
5x
8 Barbell Sumo Deadlift
60sec Low Plank
...rest 90sec

B.
i.
4x
10 Goblet Squat w/2sec Pause
60sec Wall Sit
...rest 30sec
10 Kneeling Side Throw (each)
...rest 60sec

ii.
4x
25 Unbroken Kettlebell Swing
...30sec rest
10 Barbell Landmine Rotation (each)
...60sec rest

C.
5x
50m Alternating High Low Sled Push
20 bodyweight Squat
50m Run
50m Walk

 

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