9.13.19

A. Warm Up

3 Sets NFT

15 Band Pull Throughs

30sec Tall Plank with feet elevated on bench

20 Pike HS Shoulder Taps

B. Strength

3 sets of

Banded Deadlift 50-60%

Tempo 02X1 (2 second pause at the bottom of each rep)

3.3.3 (rest 15 seconds in between sets of 3)

Close Grip Bench Press

Tempo 20X1

5,5,5,

C. Conditioning

7 minute AMRAP

5 Dual KB Deadlifts 53/35

20m Farmer Carry

15 Sit Ups

5 Dual KB Cleans 53/35

20m KB Rack Carry

15 Sit Ups

-rest 3 minutes-

Repeat 7 minute AMRAP where you left off

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