Warm up

4 rds

10 sky reaches each side

20 weighted walking hamstring stretch holding dbs

10 ring rows

15 band pull aparts


Emotm 27

Minute 1

Deficit deadlifts (4″) 5 reps slow eccentric, no touching ground between reps

Minute 2

Strict pull ups 5 reps negative slower on the down than the up

Minute 3

Bosu DB bench press 5 reps again same rules slower on the down

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