Warm up
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
10 pulls on rower *form focus
Plank walk
Back ext
10-15 double unders

Then

A. 3 DL EMOM x 10 @ 60 – 70 1RM
+
4 – 5 sets
1 min amrap burpees
run 400 meters;
rest 2 min




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