A. Take 15 min to complete
20-15-10-5
DB Romanian deadlifts @ 10X1
50m farmers walk 70/h, 53/h
B. 5 rounds for time
15 deadlifts 185,125
12 box jumps
200m run
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See AllA. Take 15 minutes to build to a 1RM Push press B. For time Run 600m 50 air squats 24 pull-ups Run 400m 35 Air squats 16 pull-ups Run 200m 20 air squats 12 pull-ups *If you plan on wearing a vest for
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A. Take 15 minutes to complete 4 sets of the following A1. Flat DB bench press x12 reps A2. Supinated grip pendlay row x15 reps @ 115#/75#+ A3. Kb side plank 30-45 sec/side B. 10 minute AMRAP 7 Hang P
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For total time 2 rounds Run 300m 20 Goblet step-ups 53#/35# 20" box 20 Kb swings @ 53#/35# + 2 rounds Run 300m 20 kb goblet squats @ 53#/35# 10 burpee box-jump on and over 24"/20" Essentials Minutes 0
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