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Pump 0713

Posted on by dafactoryadmin

Da Factory Training – Muscle Pump

Metcon (No Measure)

4 rounds of:

12 single arm lateral raises (each)

12 arnold press

12 bicep curl + punch

12 single arm chest fly (other on hold)

3 Rounds of

10 Bird Dog

10 db row into tricep extension

10 db hammer curl (other hold)

2 Rounds of

8 No push up burpee + bent over row

8 Glute Bridge chest press

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