Warmup:
Row 1000 m
KB swing warmup
Deadlift 1 RM
3 sets of 5
3 sets of 3
3 sets of 1
WOD:
Run 400 m
25 situps
Run 400 m
50 KB Swings
Run 400 m
25 situps
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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