1. Stephen says:

    A1. DB Cuban press, 3 x 12 @ 5/hand; :30 rest
    A2. Band external rotations, 3 x 12; :30 rest
    A3. Band pull-aparts, 3 x 12; :30 rest
    A4. Band dislocates, 3 x 12; :30 rest
    A5. Behind-the-neck band press, 3 x 12; 2:00 rest
    +
    10 sets:
    450m ski erg @ 2:12.0-2:12.9/500m
    2:00 rest
    +
    3 sets:
    20 reverse hypers, 90
    :90 rest
    +
    walk out to tracks and back

  2. Leah says:

    3 NFT complete
    A. Worked up to 175
    B. 5 sets at 205#
    + 5 rounds
    Rows @
    1:48.9, 1:49, 1:50, 1:51, 1:49.5
    + accessory work

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