Warm up
45 seconds of each
Jefferson curl
Calf raises
Row
Kb high pulls
Hip brodge
Hyrox
20 minute cap
1000 m ru
25 goblet squats 53/35
800 m run
25 goblet squats
600 m run
25 goblet squats
400 m run
25 goblet squats
200 m run
25 goblet squats
Rest 2 minutes
AMRAP20
500/400 m row
500/400 m ski
8/8 db clean n presses 50/35
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