Monday 16/12/13 – Performance

Workout of the Day
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds

B.
Three rounds for time of:
Wall Ball Shots x 30 reps (9/6 kg.)
Toes to Bar x 20 reps

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