Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– 100m run
– Db. Ext. rt.
– ring row
– 30 sec double under practice

Then

20 min EMOM
-odd – 1 – 2 shoulder press @80 – 90% 1RM
– even – 2 weighted chin ups
+
400 meter run x 4; rest 2 min

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