Warm Up:
7 Muscle cleans
5 Presses
100m Run
10 ASQ
10 Sit ups
5mins
“Demi-Gorgon”
3min AMREP x8
500m Row
Then Max Reps
1 min Rest
Odd Rds: PCL/J (M)
Event Rd: Tuck Ups
Extras:
7×3 Weighted Pull Ups
15 Push Ups
15 Low Rows
x5
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