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Workout 7.30.20

Warmup
15:00 running clock
3 deadlifts up to strength weight–pause at knee up and down
150m suitcase carry, switch at the speed bump
150 run, pretty hard
Strength Work
Deadlift
3×3 @80%

Then
Every :15 for 5:00 (20 reps)
1 rep at 65%–no dropping from the top
Cooldown
12:00 EMOM
A 10 tough ring rows–smooth and controlled
B 30 band pullaparts

Then spend a few minutes rolling your lats or pecs

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