FREE WOD FRIDAY: 02/21/20
“The mass of men lead lives of quiet desperation. What is called resignation is confirmed desperation. “
-H.D. Thoreau
I say be FREE!! Strength/Hypertrophy: BACK/ARMS -Isolated Bent over Hammer Strength Rows/Isolated Hammer Strength Low Rows – 6×10
-Smith Machine Rack Pull – 5×10
-DB Rows – 4×6
-BB Rows – 4×10
-Seated Single Cable Rows – 4×15
-DB Curls – 5×10-15
-Bb Curls – 3×10,15,20
-Crossover Body Curls 3×12
CARDIO:
1st: 4 rounds 10 secs intervals
-Plank reach 30 secs
-Hollow hold 30 secs
2nd: 10 rounds
-Farmers walk x4
-Weighted step-over x7
-Renegade row x10
We are your therapists! We are your trainers!
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https://kilosdavao.com/
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Email us for online coaching: kilosdavao@yahoo.com
or call/text: 09228390398
