Warm Up:

500 m Row

15 GHD Sit Ups

20 Arm Circles (fwd & bk)

15 PVC Pass Thrus

Dynamic Warm Up:


High Knees

Quad Pulls

Butt Kickers


Dead Lift

8 Reps E2M x 3 @ 70%

5 Reps E2M x 3 @ 80%


20 Min AMRAP

20 Cal Row

1 Clean & Jerk (135/95)

20 Cal Row

2 Clean & Jerk (135/95)

20 Cal Row

3 Clean & Jerk (135/95)

20 Cal Row

4 Clean & Jerk (135/95)

and so on...

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