Rowling with a partner!
Lift:
Deadlifts 4×8
Alternating with 8 bent over rows with kettle bells
WOD:
Diane
21-15-9
Deadlifts
Pushups
Buy in 100 Partner med ball sit upsEmom both partners do 5 med ball cleans I go you go full rounds 30x (15 each) DB 4 devils press4 thruster4
20 minutes, for quality:6x 5.5 Hollow body.Superman10 beat swings10 bench shoot-throughs30 seconds plank shoulder taps 3 rounds for time:20 calories10 hang power cleans
5 rounds :45 on/:30 off =1:15 =6:15 per round 32 min totalSmall band seated hip adductors Monster walk 10/10 Heavy KB russian swings Tempo small Banded squats 22×1Alt spidermans
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