9.9.19

A. Warm Up

4 Sets NFT

6 Single Arm KB Bottoms Up Z Press/arm

6 Dumbbell Suitcase Cyclist Squats @ 4111 Tempo
20 Plank Psoas March (10/leg)

B. Strength

Back Squat Tempo 30X1

4 sets of 2 reps

C. WOD

3 rounds for time of:

15 Toes to Bar

15 Dumbbell Front Squats 50/35

15 Strict Bar Dips

.6/.5 mile Airdyne

-rest 3 minutes-

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