1 thought on “Friday, 02.24.17 – Sport”

1. 

   Stephen:

   AM
   10:00 Assault Bike @ Z1
   PM
   3 rounds not for time:
   12/side 1-arm DB retractions
   12/side 1-arm DB protractions
   :30/side sleeper stretch
   +
   A1. Axle glute bridge, 3 x 5-6, 10X1; :30 rest
   A2. Weighted glute-ham raises, 3 x 7-10 @ 10, 20X1; :30 rest
   A3. Weighted strict ring dips, 2-2-2, 11X1; :30 rest
   A4. Weighted strict pronated pull-ups, 2-2-2, 11X0; :30 rest
   B1. Band press downs, 3 x 15-20, 20X0; :30 rest
   B2. DB curl, 3 x 9-12, 20X0; :30 rest
   B3. Sandbag standing calf raises, 3 x 15-20/side; 2:00 rest
   +
   walk out to tracks and back

   24 Feb

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