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“There is no substitute for hard work, 23 or 24 hours a day. And there is no substitute for patience and acceptance.”
Food is not Bad or Good, it is either effective or ineffective. You choose.
Front Rack Stretch 1min each side
Couch Stretch 1min each side
Ankle Dorsiflexion 1min each side
15min to Heavy Double Thruster, from the rack
*Knees must stay locked out for both reps (no push jerks).
*Do NOT have to be cycled (can rest overhead or in front rack).
100 Thrusters (75/55)
*Bar starts on floor.
Foam Roll Quads