Strength

Back Squats
Build to a 1RM

WOD

12min EMOM
Min 1: 16 Russian KB Swings 55/35
Min 2: 16 Walking Lunges
Min 3: 50s Shuttle Sprints

Comp HW

27-21-15-9
Calorie Bike
Burpees over Box 24/20

-Rest 5min-

27-21-15-9
Calorie Bike
KB Swings 55/35

Comment

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