10.23.19

A. Warm Up

12 minutes EMOM

1st 150m Row

2nd 6 KB Bottoms Up Press/arm

3rd 8 Banded Chop High to Low/side

B. Strength

3 sets of the following

DB Bench Press

*incline for challenge

3 sets of 5 reps @ 4141 Tempo

Tall Kneeling Landmine Press

6/arm @ 30X1 Tempo

Strict Pull Ups

As many reps as possible @ 11X3 Tempo

C. Conditioning

3 rounds for time of:

Airdyne .5/.4 miles

12 Single Arm Push Press/arm 53/35 KB or DB

Row 350m/300m

20 Hollow Rocks

20 seconds Hollow Hold

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