Warmup
Row/bike 3:00
1:00 Plank Hold
Mini band lateral walk down and back
50 RKBS, 35/53
then…
Deadlifts
EMOM 10
Odd: 5 banded deadlifts @ BW or 70% of Bw
Even: 40sec Farmers Heavy Hold
Then..
Every 6/7min x 4 (24-28min)
500m/400m row
6 power cleans
12 T2b/situps weighted/ghds
18 lateral Burpees over bar
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