A.@70% for 22 minutes
row 600 meters
1 lap bear crawl (slow)
15 hollow rocks
1 lap crab crawl (slow)
10 strict TTB
L-sit 10 seconds
10 alt cossack squats
Performance
A. work to a 1RM front squat @ 20X0
rest 8-10 minutes b/t ‘a’ and ‘b’
B. AMRAP of front squats @ 85% of part ‘a’ @ 20X0 (1 set)
C. 3 sets @ Z1
row 500 meters
10 table-to-plows
10 low gait PVC pass throughs
bad stretch 20 seconds ea
6 alt wall bridge rotations
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