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CRANK WRESTLING CLUB
Grey-3
Knee dominate
Single arm overhead
BW squat
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
5 repetitions a side.
Notes:
Sets 1
Sets 2
Sets 3
Hip dominate
2 Leg glute bridge
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal push
Hands elevated pushup
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal pull
Prone "Y" to Handcuffs
Sets
Reps
Tempo
3
10
4s
Notes:
Sets 1
Sets 2
Sets 3
Pillar
Plank
Sets
Reps
Tempo
3
1
30 second hold
From elbows.
Notes:
Sets 1
Sets 2
Sets 3
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