Warm up
2 rds
20 Cossack squats
10 lunge and reach
10 wall squats (a la squat therapy last week)

2 rds
90 seconds supinated hang
Burgener warm up

5 minutes on
5 minutes off
for 30 minutes

ON as in on the rower
Max calories
It will actually be 4 minutes on 1 minute off

Off as in off the rower
Will also be 4 minutes of work 1 minute off
15 overhead squats
15 Russian swings

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