| Warmup 3 sets of 10/10/10 row drill 4 bbjo 25m sled drag up to workout weight |
| Workout 5 rounds for time 500/450m row 10 burpee box jump overs 24/20 50m reverse sled drag 3×45/25 |
| Finisher 40-30-20-10 unbroken single leg vups (total) :30 pinch grip hold in between sets |
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