Strength & Conditioning
12-9-6 DL (rest 2 minutes between sets, same weight across)
MetCon
30 min amrap: 500m row, 25 thrusters (45/35), 20 KBS (53/35), 15 BJO (24/20)
Strength & Conditioning DL 5@75% 3@85% 1+@95% 100 band pull aparts 3x100’ SA farmer carry (each) MetCon For time: 1000m row
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