DEADLIFT 

12 mins to find a tough set of 2 reps

Front Rack Walking Lunge

for time:
16 alt reps 185/125
100ft farmer carry 70/55
14 alt reps 185/125
100ft farmer carry 70/55
12 alt reps 185/125
100ft farmer carry 70/55
10 alt reps 185/125

30/60/90 Aer Power Intervals

30/60/90 - cyclical Aer pwr

3 sets
30s row
30s rest
30s air bike
30s rest
30s ski
30s rest

rest 4min

2 sets
60s row
60s rest
60s air bike
60s rest
60s ski
60s rest

rest 4 min

1 set
90s row
90s rest
90s air bike
90s rest
90s ski

for total cals
total time: 36:30

Midline Destruction

15 sec L sit from pull up bar
30 sec rest
15 sec L sit from Parralettes
30 sec rest
200ft dual KB front rack carry 70/55
60 sec rest
x 3 sets

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