9/14/18 TRAINING

Single Arm Front Rack KB or DB Squat

Work up to challenging 3×8 on each side (2 warm up sets max)

Metcon (AMRAP – Reps)

Tabata (alternate movements every set, completing 32 intervals of the following:)

SA KB SDHP (alternate sides each round) 53/35

Ring Rows

Goblet Squats 53/35

Side Plank (alternate sides each round)

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