Lift then Reps

Lift then Reps

Abs of Steel
15 sec side raises R-L then 15 sec hold
20 sec bicycle crunches
2x

Reps
AmRap 14 min
8-12 Bench Press 
12-15 RDL 
20 attached band Pullapart 

AmRap  7 min
12- 15 DB leg curl https://youtu.be/agTBLStNriw
12 plate press (2 sec pause)  https://youtu.be/iGfowzhbTPA

8-12 shoulder press 
25 Rope circles https://youtu.be/KI4yWBFt6dQ
Sled Drag  https://youtu.be/rZHbZn18Efo
25 kb swing 
12-15 Low back Ext 
3x

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