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Assault & Battery… 6/7/18

[I1]. Assault Bike

[I2]. 12 KB Sumo Deadlift High Pull 24/16
12 Pushups
12 Ring Rows

[I3]. Plank Hold

[I4]. Sledpush 1:1

[I5]. Rest

X 4-5 Sets

Hell in a Cell… 3/7/18

[I1] Row 500/400m

[I2] DB Curl & Press (clean & Press)

[I3] KB Front Rack Hold

X 3

R2 – Assault Bike Cals

R3 – Ski Erg Cals

In today Cell workout Inmates I2 & I3 work as long as it takes I1 to Row their required distance

Lockup…. 31/5/18

A. 2 Mins Row – Max Meters

B. 3 Laps Sled Push + 10 Step Ups

C. 2 Mins O/H DB Carry

D. 2 Mins Max Burpees

E. 10 Side Dumbell Raise
10 Front Dumbell Raise
10 Upright Row

30 Sec of Abs After Every set

x 2

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