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Shirtless shoeless derp face trap bar deadlift 3x6 . . . . . #dnlft #apexhumanperformance #fitness #fit #workout #workoutroutine #workoutmotivation #gym #gymtime #gymmotivation #train #personaltrainer #training #strength #strengthtraining #strengthandconditioning #functionaltraining #deadlift #legday #strong #ditchyourshoes #hardwork @apexhumanperformance @pedestalfootwear @repfitnessequipment

A post shared by Dionel Alves (@dnlfit) on Sep 7, 2018 at 12:23pm PDT

Got into a good one over the weekend and followed it up with a delicious bacon, egg, and cheese on an English muff. 

Below is what I crushed:

KB Warm-Up w/ Assault Bike X 4 Rounds

Staggered Stance KB Swings, Cleans, Reverse Lunges, & Rows (5 reps of each movement on both sides)

Finished each round with an aggressive 45 seconds on the Assault Bike

5 Rounds X 5 Reps

A1) Low Bar Trap Bar Deadlifts (don't quite yet look like @dnlfit when I trap bar deadlift pictured above)

A2) Heavy Double KB Swings

4 Rounds X 6-8 Reps

B1) Pull-Ups

B2) Dips

3 Rounds X 12 Reps

C1) Single Arm Cable Face Pulls

C2) Single Arm Cable Tricep Extensions 

1 Round X 6 Bites

D1) Bacon, Egg, & Cheese on an English muff

Much Love,

Brendan