A) 12x30 secs on 30 secs off alt between (4 rounds):
1) banded strict pull-ups
2) L leg goblet Bulgarian split squat (slow down, fast up)
3) R leg goblet Bulgarian split squat (slow down, fast up)
4) tempo db strict press (1 sec pause at top, 2 second negative)
B) 28 minute alt. EMOM:
1) 150m run
2) 35-50 double unders
3) 45 sec bike/ski erg/row cals
4) 8-10 double db deadlifts + 4-5 db hang power cleans (2x50/35lb)
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