11/29 – Thursday

Abs

100 sit-ups
100 leg lifts
3x 30s planks

Pull-ups

Full turnout gear – 8-4

Pants and boots – 4

No gear – 4

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11/28/2018 – Wednesday

abs

100 sit-ups

100 leg lifts

3x 30s planks


deadlifts

135-6reps

Squats

70- 8x

60- 9x

50- 10x

40- 11x

35- 12x


neckwork

3 sets of 6

10 lbs all directions.


shrugs

50 lbs

3 sets of 6

Slow negatives