WARM
Std warmup
several of each of movements below
MAIN
A. Deadlift 5x3 @ 60% (225)
warm: 5x95, 5x135
main: 3x185, 3x215, 3x225, 3x225, 3x245
B. Partner workout. 2 rounds for time, trade off as needed, 20 min cap. Run as cash-ou
{
50 HSPU (25 each on 1st round - I did 22 on second round)
40 KBS 53# (2x10 each, Rx was 70#)
30 Power CJ 115# (5x3 each)
20 cal row - Partner holds bar in front rack (10cal each)
}
Completed 2 rounds in 20:38
Did 400m run (Rx was 800, but had to get to work)
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