Warm-up –Row 500m, 3X 10 Good Mornings, 10 Reverse Lunges, 30s Pigeon Hold/ Side
Lift –Every 5 Min for 20 Min- 6 Deadlifts, 14 KB Reverse Lunges
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WOD –Row 1000m, 20 Burpees Over Rower, 40 HR Pushups