A) 500 m Row
+
2 Sets
Walking High Knee Pulls x50ft
Crab Walk x50ft
PVC Pass Through x10
+
2 Sets
Half Kneeling Banded Horizontal Rows x15 ea.
Knee Banded Squats x10 ea. side
Single Leg PVC Deadlift x8 ea.
B) EMOM For 30 Min Do:
Min 1 – Russian Kettlebell Swing x15 (70/53)
Min 2 – Yoke Carry x50ft
Min 3 – Landmine Single Led RDL x8 ea.
Min 4 – Seated Overhead Kettlebell Hold x30 sec
Min 5 – Squat Box Jump x8
C) 3 Sets
Front Rack Plate Walk x150ft
Overhead Banded Tricep Ext. x20
https://www.youtube.com/watch?v=0IsObDRTJaI
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