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Thursday 12/8/16 (Gainz + Shredz Week 12/12)

By Kanoa

a.
3x

4 Barbell Front Squat + 4 Barbell Back Squat @ 80%3RM Front Squat

b.
Gainz:
4x
4 Barbell Hang Clean + 2 Barbell Front Rack Front Lunge (each)

4x
12 Weighted GHD Glute Ham Raise
12 Band High 2 Low Woodchop

Shredz:
4x
15 1 Leg Straight Leg Deadlift (one side)
7 1 Arm Front Rack Back Lunge (one side)
15 1 Arm Front Rack Squat (one side)
15 1 Leg Straight Leg Deadlift (other side)
7 1 Arm Front Rack Back Lunge (other side)
15 1 Arm Front Rack Squat (other side)

3x
15 Twist Leg Raise (each)
15 Window Wiper (each)
15 Hollow Body Rock

c.
Gainz:
8x50m Alternating Sled Push

Shredz:
10 Rounds
15 WallBall
15 Kettlebell Swing
20 Double Under

 

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