Tuesday 9.10.19

Practice 

Strength 

A. Deadlift 

3-3-2-2-1-1

Conditioning 

B. EMOM for 12 mins: 

1. 200m Run (advanced) 100m (int/scale)

2. 16 Dumbbell Snatches 

3. 5(adv)/3(int)  Ring/Bar Muscle ups or 15 Pull ups (anyway) 

C. Accessory 

  1. Back 

    1. Pendlay Row 4 x 10 
      Superset w/ 10 Single Arm Dumbbell Row (each side) 

    2. Banded Lat Pull Downs 4 x 15
      Super set w/ 5 heavy Dumbbell pull overs