| Warmup Do 2 rounds of: 100m row 10 double kettlebell deadlifts Then do the pullup warmup |
| Workout 2:00 of work, 1:00 rest x 6 rounds 15/12 cal row 9 Double kb deadlifts 2×24/20 max chest to bar in remaining time rx+bar muscle ups, 32/24 |
| Cooldown 10 mckenzie pushups 20 bird dogs |
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