1. Warm-up
10 Minute EMOM
Row 1okcal+10 burpees
then
Floss Elbows and Calves
2. Lift
Sumo Deadlift
warm up: 3×8 @ (50%,60%, 70%)
10×3 @ 80% of 1RM
Speed Work
No Bounce – Silent
3. Met-Con
“Eva” (tc: 28min)
5 Rounds:
Run 800m
30 KB Swings 32/24kg
30 Pull Ups
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