political-pictures-fireman-nap-time

Workout:

12-9-6

Dumbell Deadlift w/ 65lbs each hand

Dumbell Thrusters w/ 35lbs each Hand

Hands Off Pushups

* Rest 1 minute

* After the 1 min rest, complete the cycle again for 4 rounds

Sta. 4-A

Kubas: 1. 4:30, 2. 5:20, 3. 4:20, 4. 5:20 (Subbed 10lbs for Deadlift and Thruster)

Neitling: 1. 3:59, 2. 5:30, 3. 6:05, 4. 5:55 (Subbed for Regular Pushups)

Tilton: 1. 4:20, 2. 5:37, 3. 5:54, 4. 5:57 (Subbed 40lbs Deadlift, 25lbs Thrusters)

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