Warm up:
1000m row
then 3x10
Good mornings - light
GHD back extension - slow and controlled
Med ball trunk twist - ball hits wall both sides
Skill:
Binder 10 minutes
Strength:
Deadlifts
***warm up good
5-5-5-3-2-1-1-1...
Metcon:
12 Min EMOM
15 KB swings 32/24kg
10 push ups
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