Warm up:
4 minute row
3 minute 3rd world squat
2 minute duck walk
1 minute plank
Skill/Stabilizer:
50 double KB sit ups
Strength:
20 minutes to work up to a HEAVY single rep
Sumo deadlifts
NOT sumo deadlift high pulls Warren ;-)
Metcon:
500m row
150 double unders
50 burpees
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