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CRANK WRESTLING CLUB
Red-3
Knee dominate
Prisoner squat
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Hip dominate
Towel hamstring curl
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal push
Push-up
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Horizontal pull
1 Arm seated band row
Sets
Reps
Tempo
3
10
3s E, 2s I, 1C
Notes:
Sets 1
Sets 2
Sets 3
Pillar
Prone & side plank
Sets
Reps
Tempo
3
3
30 second hold
From elbows, 1 rep each side.
Notes:
Sets 1
Sets 2
Sets 3
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