Thursday 09/14/2017


3 sets of:
8-10 close grip bench press (hands just outside of smooth)
10-12 feet-elevated ring rows
10-12 dragon flags
8-10 Cossack squats with KB – heaviest possible

Sprint Intervals

EMOM 12:00 alternating:
E: :40 on / :20 off row/Assault Bike/10m shuttle sprint
O: :40 on / :20 off sled sprint – very light


Tabata Intervals of:
Strict press w/ empty barbell
Abmat sit ups

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