Upper Push/Pull and Battle Ropes

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1a) 1 Arm DB Press x 8, 8, 8
1b) Weighted Pull Up x 5, 5, 5
3 minutes between rounds

2a) Feet Elevated Push Up x AMAP2b) Inverted Row x AMAP
3b) Knees to Bows x AMAP
3 rounds, 1 minute between rounds

Garden Hose Battle Rope-
Alt Waves x 20 seconds
Circular Waves x 20 seconds
Vertical Waves x 20 seconds
2 rounds, 2 minutes between rounds

Go heavy and hard on the first two exercise.  Like I said in my last post, a garden hose works pretty well as and actual battle rope substitution.  I’m still working on getting a fire hose to use but for now it’s great.  When it starts to get easier I’ll increase my total time.

Cavo Profundus

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