Warm-up
400m run/ 500m row
10 air squats
duck walks down
karaoke down/back
10 box jumps
10 dead lift with PVC or naked bar
10 back squats with PVC or naked bar
Strength
Back squat
45% (5), 55% (5), 65% (5), 75% (max reps), back down
Metcon
7min AMRAP
7 deadlift (275/185)
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