11.13.19

A. Warm Up

3 sets NFT

Row 150m

20 Pike Shoulder Taps 10/arm

10 V Ups + 20 Second Hollow Hold

B. Strength

3 sets of the following superset

Alternating DB Bench Press (Top Down)

12 reps @ 31X1 Tempo

Seated Filly Press

6/arm @ 31X1 Tempo

C. Conditioning

3 rounds for time of:

Airdyne 9/7 Cals

10-18 Kipping Pull Ups Unbroken

Airdyne 9/7 Cals

-rest 1 minute-

Row 9/7 Cals

6-15 Kipping Dips Unbroken

Row 9/7 Cals

-rest 2 minutes before beginning next round

*pick reps that will be 1-2 reps before failure

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