9.20.19

A. Warm Up

3 Sets NFT

10 Dead Stop Hike Kettlebell Swings

20sec Single Arm Tall Plank/arm

*single arm ring Plank for challenge

20 Pike HS Shoulder Taps

*35′ HS Walk for challenge

B. Strength

3 sets of the following superset

Banded Deadlift

02X1; 2.2.2 reps @ 55-60% rest 15sec between sets of two

Close Grip Bench Press

20X1; 1.1.1 rest 10sec between singles

C. Conditioning

8 minute AMRAP @ 75% Effort

8 KB Single Arm Suitcase Deadlift/arm 70/53

30m Farmers Walk 70/53

50 Double Unders 2:1

-reat 2 minutes-

Repeat 8 minute AMRAP from where you left off

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