Warm-up: 200m run, then 3 rounds of 5 nose to wall squats (hold 5sec at bottom) 30-45sec freestanding HS hold Strength: 1a) Push press 10@55%, 8@60%, 6@65%, 1b) Horizontal ring row 3×6-8 reps WOD: 600m run 30 Pull-ups 400m run 20 T2B 200m run 10 HSPURead More
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