![Friday 10/19/2018](https://res.cloudinary.com/display97/image/upload/q_auto,fl_lossy,f_auto/c_scale,w_300/v1362515922/5467/-121440.jpg)
EMOM16
Min 1: L-Sit Hold 20-30 seconds
Min 2: Single Arm Dumbbell Row x 10 (AHAP)
Min 3: Russian Twist 20 @ 53/35
Min 4: Banded Lat Pull-down x 20
THEN...
For Time:
200m run
5-10-15-20-25
Unbroken Deadlift 225/155lbs
HAPPY BIRTHDAY
TOM ANTONY, BILL ZACCHEO, AND SHANNON DUFFY!