Warm up
1000m row
3x
10 Supermans - light weight
10 Inch worms
10 - 3 way banded shoulders - front/lateral/rear (single band) do each side separately
Ready
7 min EMOM
5 medicine ball squat cleans
10 medicine ball sit ups
Strength
Squat cleans
3-3-3-3-3
80%
Metcon
400m run
50 air squats
400m row
50 pull ups
400 single jumps
50 sit ups
40 cal air dyne
50 push ups
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