3-5 minutes of workout prep
Goblet Squats x 10
Sumo squat to stand x 10
Scap pull up x10
x-band walks x 10
hollow rocks x 15×2


A. Find your 1 RM Bench Press in 10 minutes
30 reps for time @ 80% of 1 RM bench
~every time your rack the bar run 400m
10 sec. sprint
rest 50 sec.
x3-5 rounds
*can be done on bike, erg, or outside sprint

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