Top of every 5 minutes
5-7 TnG Dead lifts @ 70-75%
600-800m run (looking for around 4 minutes of total work time)
X3 rounds

Rest 5 minutes
(Complete 1-2 sets of trap 3 raise x 8-10 reps / hammer curls x 8-10 reps / weighted Chinese planks x 20-30 sec.)

Top of every 5 minutes
10 bench press
750m row (looking for around 3:30-4 minutes of total work time)




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