12 KB Swings each arm12 lat pulldowns
2 min on stair climber
12 KB Swings each arm
12 lat pulldowns
2 min on stairclimber
12 seated rows
10 explosive bar "punches" each arm
2 min on stairclimber
8 DB lateral raise each arm
10 upright rows
10 mph sprint on treadmill (400 m)
8 DB lateral raise each arm
10 upright rows
7.5 mph run (400 m)
This one wasnt too bad, just a constant push pull movement circuit. Stretching at the end was all dynamic stretches for triangles and sit-outs.
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