seminar prep

S w/u

-

6min EMOM

5x RDL + 5x KBS + 5x GS

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10x Clean high pull @ 60% + 2min row @ 2k pace + 2min rest

3 sets

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10x PP @ 50% 1RM + 2min ECHO Bike @ 85% MHR + 2min rest

3 sets

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4x 500m row @ 2k pace + 2min rest

*open rate

** increase speed each round if possible