ROP- Medium Day

Joint Mobility
Down Dogs
Improved Cobra
Clean and Press ladders 32kg KB
5 ladders 3 reps
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Swing Ladders
32kg 10 reps
24kg 15 reps
20kg 20 reps
Rest and repeat 3 times. Thanks Com. Rif, I reread my RKC manual.
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I did some hanging stretch/relax and some low rep high tension pushups