WARM UP
jog 200 - row 400/200 - 3rds air squats (sumo, mid, narrow), 5 inch worm to plank pushups - pvc mobility
8 min emom: ROW - drag 5/3 every min adjust SM from 16,20,24,26,28,30,32,34 - alt 1-3 Deadlift every min add weight
200 run, 21-15-9 sdhp / hspu - 100/200 DU/Singles
3rds 8 3count UP leg raises, 8 3 count DOWN leg raises -
