Warm-up
A.Odd Carry Waiters walk/suitcase carry 30/30/60 x5
B.Sumo inchworm + pushup x5, 7-way shoulder, Inchworm + snap-up x5, 10 Ring-rows x2 Rounds
WOD
Row 5K
12×2 EMOM Bench press Partner WODSplit Reps any way 100 Pushups150 calories200 sit ups250DU/ 500 singles
2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge
3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4
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