Warm-up
Run 400m
20 Cossack Squats
20 each of Y-T-W
Mini Band Lateral Walks Down & Back x2
Then
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
8 Deadlifts 225/155. moderate
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
8 Bench Press 135/75
Rest 4min.
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 275/205. heavy
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 165/95
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