GPP

S w/u

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EMOM x 8’

12x KBS + 3x Ball Slam

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W2H DL

10-1 DL / 1-10 KBS Ladder

*between DL and KBS complete 15m OH Plate Lunge

M @ 185-225 lbs // 24 or 32kg KB

F @ 85-155 lbs // 16 or 24kg KB

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4x12(ea.) BB RDLs

(go for the stretch, elevate feet if necessary)

*Between sets do 20s Glute bridge Holds

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3 x 500 row/ski + 2 min rest @ 2k pace