| Warmup 10:00 of: :30 handstand hold–freestanding if you can OR overhead barbell hold 10/10/10 rowing drills 5 strict press up to starting strength weight |
| Lift Every :90 for 9 rounds 2 Strict press Start around 60% and get heavy |
| Workout 1000m row rest 1:00 1000m row OR 800m run rest 1:00 800m run |
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