THURSDAY OCTOBER 11, 2018

Accessory day: upper body

10 minutes to build to a heavy behind-the-neck-press

then

4 Rounds:
10 Kettlebell bench with supinated grip
8 Bent-over dumbbell row with 2 second pause at top

then

3×8 Dumbbell shrugs with 4 second pause at top

100 Banded tricep push-downs, as fast as possible

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