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It's time to JACK your bench up!

9/12/2012 5:54:40 PM -
Recovery, Conditioning and Abs


Rumble roller on enitre back, and hips.

ELITEFTS roller on quads and ITBs.

Lacrosse ball on upper back and on scapulas while laying on the floor.....OUCH



10 minutes

90 Second coast followed by 30 second sprint.

I did this 5 times then jumped on the treadmill for a three minute coold down.

Abs 1 set every 30 seconds

Standing cable abs

3 sets of 12

Leg Raises

3 sets of 15


In and out quick but I did the essentials. Big bench workout tomorow.

Scott Yard

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