Thread: The Dude Abides
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Old 10-17-2013, 01:27 PM   #483
Douglas Berger
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Join Date: Aug 2010
Location: Dayton  OH
Posts: 492
Re: The Dude Abides

Wednesday 131016

Warm Up:
ROM-Drills
Jump Rope 3 x 1" on / 1" off

Workout:

* / ** / ***

Two Cycles:

Sling Shot 2 x 10 each way

Halo 2 x 10 each way

Halo chop 2 x 10 each way

Russian twist 2 x 30' / 30'

Handle Plank 2 x 30' / 30'

Russian situp (BW) 15-10-5

Leg raise to plow (BW) 15-10-5

* 10-20' between sets
** 30' between exercise
*** 35# KB used for all.

Cool Down:
10" easy jog
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