October 11, 2017

A. 3 sets of:

6-8 Gute Bridge DB/KB Floor Press

into 3 Bent over shoulder squares with KB


B. 5 sets of:

3 Pull Up Negatives as slow as possible (weighted if too easy)


C. Alt. EMOM 12 of:

30 sec. athletic burpees

30m Sled Push (moderate to Heavy weight)

20 sec. rotating hollow hold in GHD

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