12.29

A1 DB/KB single leg RDL x 8-10/leg x 3 sets
A2 Split stance arnold press x 8-10 x 3 sets
A3 BB curls @ 2121 x 8-10x 3 sets
A4 Ball push ups @ 2121 x amrap x 3 (shoot for 1-2 more across the board then last week) -or- negative pushups x5-7
+
3 perfect wall walks
1 DL @ moderate weight **drop from top
20 sec. sprint @ 95% effort
rest 2 minutes
x7 rounds

**DL weight should be around 80-85%

Cool Down
wall stretch x 30sec. per leg
pigeon pose x 30sec. per leg
Bench OH Stretch x 30sec.




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