Warm up

3 rds each round working up to workout weight

100 m row

4 bent over rows

8 floor press

12 back squats

100 m row

Between rds 20 Cossack squats and 15 band pull aparts


It’s Murph kinda, but not, but you can see it

800m row

40 bent over row

80 floor press

120 back squats

800m row

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