Warm up:
500m race on the rower
3x
20 push ups
20 GHD/back ext
20 OHS with a bar
Skill/Stabilizer:
100 elevated side plank pulses
Strength:
Deadlifts
3-3-3-3-3 at 63/70/77/85/93%
Metcon:
20 minute EMOM
Even 20 calories on the airdyne or rower
Odd 15 burpees
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