8 October 2017

A. 3 Sets:
Barbell Hip Thrusts x 10 @ 10X1
Rest 30s
Side Plank x 45s each side
Rest 30s
Ab-Wheel Rollouts x 6 (slow and controlled)
Rest as needed.

B. 21-15-9 reps of:
Alternating DB Snatches (50/35)
Bar Muscle Ups / Chest-to-Bar Pullups / Pullups

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