Daily Community Programming Oct 17th

1500m row then 20/40 x 6 min

mobilize and prehab one hour include in this time 1 legless + 2 rope climbs and 12 ring rows x 4

clean 5×3/5×2/5×1

push press 5/5/5/5/5

rest as needed 

50 wb 30/20#+ 50 ft hs walk + 20 mu x 2 rounds


accessory 30 ghd hip extensions + max weighted strict pull ups + 30 weighted vest push ups + 15 seated leg raises x 4 rounds nft


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