12.7.17

A. Skill EMOM for 12 minutes -1 rope climb/2 rope stand ups -10 squats

B. Conditioning 5 rounds 1 minute burpees 1 minute KB SDHP 70/53 1 minute plate overhead walking lunges 35/25 1 minute rest

C. Core Accessory 4 rounds 10 AB Wheel 10 Heel to Heaven 10 seconds L-Sit Hang

D. Strength Accesory 3×8 Barbell Bent Over Rows 3×8 Barbell Shrugs

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