9-8-14

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Barbell

5X1 (just above knee) – work to a heavy but perfect single for the day (preferably no misses)

Midline
3X 1:00 Plank Hold (weighted if possible. absolutely rigid with no sag)

Conditioning

10 minute AMRAP of:

15 HSPU (scale if necessary)
30 Split Jumps (each jump counts one rep)

*scale HSPU using ab mats/ box/ or push press (45/75)

*advanced are use 65/45 barbell in back rack position for split jumps. Kipping is allowed for HSPU. However, do them strict for as long as possible in the set before switching to the kip.

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