Warm up
Lunge front lateral and rear 1*10 each
Low back extension 2*15
rear delt flies 2*15
Dips 2*15
Lat band distract 1*1 minute each side
Part 1
Find overhead press 5 RM (rep max)
Part 2
1 man maker
1 toes to bar
2 man maker
2 toes to bar
3,3 4,4......
12 min as high as you can go
then 1000m row
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