Warm-up –Row 1000m, 3X 10 Good Mornings, 10 Reverse Lunges, 30s Pigeon Hold/ Side
Mid –Alternating Every 2 Min for 18 Min- 1) 8 Deadlifts, 2) 20 Plank Hold Elbow Touches, 3) 60s KB Farmers Carry
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WOD –5 Rounds- 10 Burpees, 10 Ring Dips