Hero Workout Macedonia Ohio

Strength: Snatch grip Push press from behind neck
5 x 5 increase load

-6 Deadlifts @225/155
-7 Burpee Pull-ups
-10 Kettlebell swings @70/53
-200 Meter Run

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.
Afterburner: Front Hammer Curls These are performed with both arms at the same time. Be sure to start with the arms straight and finish with the dumbbells high. End each set with a 10-count hold at the parallel position. https://www.youtube.com/watch?v=xF8lvsPbEqo



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