September 7, 2018

Strength/Skill
1 – 40 Pull Ups for time

2A – 4 x 6 T&G Push Press (Work to a heavy set) – rest :90
2B – 4 x 8 Bent Over Dual DB Row – rest :90

Conditioning
4 sets of:

:20 AirDyne AFAP
8 Burpees

Rest 3-5 minutes between sets

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