Thursday 11.09.23

Strength
3030 Tempo Deadlift
3 x 10
Rest 3:00 minutes between sets
Starting @ 55% of your 1rm and increasing the load each set.

Conditioning
“Swing and Spin”
For Time
10-20-30-40-50
American KBS 53/35lb, (24/16kg)
50 Double Unders to Start Each Set

Optional Accessories
For Quality:
2 Sets
50ft (15m) Dual KB Front Rack Carry
15 Dual DB Hammer Curls
50ft (15m) Dual KB Front Rack Carry
15 Behind the Back Barbell Wrist Curls
50ft (15m) Dual KB Front Rack Carry
-Max Dual KB Farmers Hold 70/53lb, (32/24kg)
Rest as needed between sets