Thursday, September 6, 2018

Thursday, September 6, 2018

(A) Warm Up - @0:00 - 15:00

3 sets:

1:00 Easy Row (increase intensity of row across each set)

3 Spiderman w/reach per side

5 Russian Baby Makers

5 Scap Retractions + 3 Kips + 1-3 Strict Pull Ups 

5 Light KBS (Increase load to working weight across the warm up)

(B) “Dragnet” - @ 20:00

5 Rounds:

400m Row

21 UNBROKEN KBS (53/35)

12 C2B

*23:00 cap

(C) Midline - @45:00 (not for time)

21-15-9

T2B

*45 second plank following each set

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