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Posts : 56
Join date : 2011-03-09

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PostSubject: "Big Red"    "Big Red"    Icon_minitime31/3/2011, 15:55

Work Capacity

Circuit for 20 Mins no breaks:

8 X Power P/U (on the up push up with enough force to lift your hands off the ground)
10 X Glute Ham Developement S/U
20 Seconds Two Arm Rope Whips
7 ea side X Sledge Hammer Tire Hit Swings (swinging in a golfing like motion, not over head)
12 X KB Swings (45lb)
20 Second Planks ( each side)
20 X Push Press (115lb)
100m Overhead Plate Carry Run
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