3 Rounds
:30 Ipsilateral Dead Bugs
5-7 Strict Pull Ups
10 Knee Hug To Horizontal Lunge Twists (5R/5L)
10 Tempo Barbell Bent Over Rows (light weight) (3010) 3 second pull, 0 pause, 1 second decent, 0 pause
A. 3 Supersets
10-15 1 Arm KB Push Press ea. side (AHAP)
Max Dips
Rest 2 min. between supersets.
*On KB Push Press, NO arching of the back. Stay tight. Feel free to increase weight each set.
B. 5 RFT:
400 Meter Run
9 Deadlifts (185/135)
9 Bar Facing Burpees
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