Farmgirlfit

The Grind

Sep 19th Tuesday

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Kicking it off with a little lower body accessory. Then, ANOTHER Benchmark this month, 100 KB swings for time. Use a KB that
challenges you a bit, maybe one heavier than last time (last tested 6/12)... it’s okay to NOT go unbroken here! Then finishing the day off with some EMOMs.

3 Rounds Accessory

Level 1
10 Glider Lateral Lunges (Total)10 Good Mornings (Banded or KB)1:00 Calf Smash (Total)

For Time

Level 1
100 KB Swings

2 x 8:00 EMOMs

Level 1
A. 8:00 EMOM10 Slam Balls10 Plank T-Jumps*RESTB. 8:00 EMOM5 Deadbug + Lat Pull-Over5 DB Plank Pull Thrus (Per side)

10#

Up to 10#

Same DB

10/15#

15#

15/20#

20#

20#

25#

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