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    • Aug 7, 2019
    • 1 min read

8.7.19 Shirt order due today!

Please have your shirt order placed by the end of day! Venmo, cash, and check are all acceptable forms of payment.

A. Warm Up

3 Rounds NFT

30sec Airdyne (build pace each round)

8/arm Filly Landmine Press 30X0

10m Quadruped Crawl

8 Banded Face Pulls

+

3-4 minutes of mobility

Kneeling lat stretch with pvc

*band around elbows for challenge, important here not to arch the low back, sink down into the hips

B. 3 sets of

Seated Press

3131; 6,5,5;

Dumbbell Cross Body Romanian Deadlift

4111; 5-7/arm;

C. WOD

4 rounds for time of:

10 Dual KB Deadlift

40m Kettlebell Cross Body Carry (switch hands at 20m)

10 Kettlebell Push Up

20sec supinated grip body row hold

*Chin Over Bar Tuck L Hold for challenge

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