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STRENGTH A) 3 WAY BENCH PRESS 4X12 (X4 WIDE GRIP,X4 STANDARD GRIP,X4 NARROW GRIP) B1) DB ALTERNATING BENCH PRESS 3X8 EACH ARM B2) BB REVERSE GRIP BENT OVER ROW 2X10 C1) BB PUSH UP X15 C2) DB FRONT RAISE X10 C3) BAND PRESS DOWN X15 MAX ROUNDS IN 7 MINS...
HERO “DRD” Douglas R. DeLanoit, who was killed in an off-duty car accident on November 19, 1996. He served in the US Air Force as an MP during the Vietnam-era, and he continued his career in Law Enforcement for 16 years as a deputy in the Webster County...
STRENGTH A) FRONT SQUAT 4X6 B1) WALKING LUNGE 3X8 B2) 3 WAY PULL UP 3X2 WIDE GIP, 2 CLOSE GRIP, 2 REVERSE GRIP C1) BAND LEG CURL X15 C2) DB BENT OVER ROW X10 C3) HANGING KNEE DRIVES X10 MAX ROUNDS IN 7 MINS FINISHER D) PROWLER PUSH X40 YDS (20 YDS HIGH...
5 MIN BLAST PARTNER COMPLEX MAX ROUNDS IN 5 MINS OF: INVERTED ROWS X10 SIT-UPS X10 PUSH-UPS X10 LUNGES X10 RED FRIDAY CIRCUIT 3 ROUNDS :45 SEC MAX REPS EACH STATION + :15 SEC RECOVERY/TRANSITION JUMP ROPE ALTERNATE PIKE DB CLEAN SQUAT TO PRESS STAR JUMPS BODY BUILDERS...
STRENGTH A] DEADLIFT (TB/BB) 4X12,10,8,6 B1] KB CLEAN TO PRESS 3X5EA B2] BB UPRIGHT ROW 3X10 C1] KB STEP UP X10EA C2] SPRINTER SIT UP X15ea C3] BAND LAT PULL DOWN X20 MAX ROUNDS 7 MINUTES FIINISHER D] HEAVY SLED DRAGS X20YDS MAX ROUNDS 7-10 MINUTE *Record your results...
