Warm-up
A. 10 Min run
B1. Inchworm 3×8
B2. Ring row 3×8
B3. Toes to bar 3×10
WOD
Alternating on the minute x20 minutes:
3 Deadlifts @85% of 1RM,
5 Chest to bar pull-ups
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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