7/16/24

Warm up

One minute row slow 30 second handstand hold

One minute row fast 5 inch worm push-ups

Conditioning Three rounds

0:00-2:00

20 barbell strict presses rx 20rep# +5lbs

Max push-ups and remaining time 2:00-3:00

Rest

3:00-5:00

20/14 cal row

Max kettlebell swings 53/35 in remaining time

5:00-6:00

Rest

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