Part 1
Weighted Pull-up
Part 2
For time:
150 Kettlebell Swings, 70/53 lbs
Goal: Sub 12 min
Post Work
3 rounds for quality of:
1 L/1 Rx [ 10 Bird Dogs + Static Bird Dog Hold, 15 secs ]
10 Dragon Flies
Part 1
Weighted Pull-up
Part 2
For time:
150 Kettlebell Swings, 70/53 lbs
Goal: Sub 12 min
Post Work
3 rounds for quality of:
1 L/1 Rx [ 10 Bird Dogs + Static Bird Dog Hold, 15 secs ]
10 Dragon Flies
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