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Warm Up:  Down and Backs
3 sets: 
10 Db GoodMorning
15 Band Pull Apart
20 Rope Slam 


1 set: 8/8 Front/ Lat Delt Raise

3 rounds: Double DB/KB Complex

  • 3 Deadlifts

  • 3 Bent over Rows

  • 3 Hang PC

  • 3 STOH 

  • 10/10 Palof Press

1 Round: 4:00 Stations
1:00 Rest B/t Stations


Station 1
AMRAP 4 Minutes 
5 Hex bar or Kb Deadlift 
10 Push Up 
Prowler Push Down and back 


Station 2
2:00 Max Distance Bike 
2:00 Max plank


Station 3
AMRAP 4 Minutes 
20 KB Swing 
10 Pull Ups/ 10 Ring Rows 

Station 4
AMRAP 4 Minutes 
:30 Farmers Carry
:30 Hollow Rock or Hold

Cashout:  Sled walk Down and back x 3
(rest as needed between sets)