Warm up and strength and WOD Workout
Tabata bike or row
(0:20 on 0:10 off) x8
Core strength
EMOM x 12
Min 1: plank hold
Min 2: 15 leg lifts
WOD
2 rounds for time:
1000m/800m row
Then
21-15-9
Deadlifts 105/75
Push press
Sit ups
30:00 time cap
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