October 1, 2020

Warm up
5 minutes of cat/cows

Then 10 minutes

30 seconds work/30 seconds rest
Even deadbug reps
Odd birddogs

Then

Two 17 minute windows

work to heavy 3 rep box squat

Amrap 11
5 hspu
10 deck squats
20 total single arm kb hang clean and jerk

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