Warm Up:

400 m Run / 500 m Row

20 Push Ups

20 GHD Sit Ups

20 Lunges (ea leg = 1)

20 Arm Circles (fwd & bk)




Back Squat

15 mins to find one rep max



EMOM x 16

Min 1: 15/12 Cal Row

Min 2: 15 Wall Balls (20/14)

Min 3: 15 Sumo Dead Lift High Pulls (95/65)

Min 4: 15 Push Press (95/65)


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