2 Rounds:
1 minute ski erg
30s external rotations
10/10 single arm pull-downs
10 banded bent over rows
5 sets:
4-6 reps HEAVY Barbell Bent Over Rows
– rest 60-90 seconds –
In Partners:
100 DB hang power cleans
100 shuttle runs
100 DB push-press
100 double unders
Skill: Chest to bar 5 Rounds16 Calories 8 Plate squats 8 Plate row 50’ Plate overhead walking lunges
In 8 sets, work to a heavy set of 2 deadlifts, not touch and go 5 sets, every 3:00 minutes:10 heels elevated goblet squats10 feet
9 Min Amrap BBW50’ Walking lunge 25’ Seal slider 20 sit ups 25’ bear crawl Every 4:00 x 3 MWG = 12 min5 BB back squats 6 shuttle runs 12
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