| Warmup 1 slow round 10/7 cal bike 5 reverse situps 100/75 m row |
| Workout 30:00 AMRAP 26/20 cal bike 20 reverse situps 250/200m row Rx+10 GHDs |
| Cooldown 1:00 bretzel/side 1:00 lat foam roll 3:00 box breathing |
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