Pete Knight, our resident massage therapist
Pre Work
4 Super sets of:
8 Ring dips
8 Body weight bar rows
Fitness, Performance Workout
3 Rounds for time of:
10 Bar facing burpees
15 Push press
20 Sit ups
Fitness: 75/55#
Performance: 95/65#
Post/Vanity work
3 sets not for time of:
12 supinated barbell curls
12 GHD sit ups
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