"look guy, luck is the dividend of sweat. The more you sweat, the luckier you get."-Romeo Victor - Ratio 1.61 Gym
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“look guy, luck is the dividend of sweat. The more you sweat, the luckier you get.”-Romeo Victor

“look guy, luck is the dividend of sweat. The more you sweat, the luckier you get.”-Romeo Victor

http://prettytallstyle.com/birkof/7876 WARM UP
200m Run

special info Line Drills:
50′ Knee Tucks
50′ Quad Pulls
50′ Lunge and Twist
50′ Cradle Stretch

official source 2 Sets
10 Scapula Push-Ups
10 Weighted Passthroughs (5/2.5)

http://prettytallstyle.com/birkof/7365 STRENGTH
Strict Overhead Press

http://antonpavlenko.com/?evioter=friend-dating-site&8b5=82 Set 1 – 5 reps @ 65% of 1-Rep Max

Set 2 – 3 reps @80%

Set 3 – 1 rep @ 85-90%

Set 4 – 5 reps @ 75%

Set 5 – 5 reps @ 75%

Set 6 – 5 reps @ 75%

Set 7 – 5 reps @ 75%

Rest 90sec between sets.

METCON
12min EMOM
Min 1: 10/8 Cal Bike
Min 2: 15 American KB Swings 32/24kg
Min 3: 10 35/25lb DB Box Overs 24/20