WARM
3 rounds
{
1 min row
10 benchpress 45#
3 inchworm
20 walking lunge
}
MAIN
A. 5 rounds, not for time
{
5 benchpress
(95, 95, 115, 115, 135)
30'x2 down-n-back carry (L - 35# KB OH Carry, R - 35#kb front rack carry, then switch)
}
B. 21min round for quality
{
400m row
30' sled push 25' plate
10 DB Bench 35#
30s plank hold
2 Strict HSPU
}
4 rounds + 1 round with a 200m row (so just shy of 5)
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