1) 30 minute steady state pace (i.e +:20 on 1000m workout pace and -8-10 rpm on bike pace)
1000m row
100 heavy rope singles (use mine on the dummy)
50 Cal Bike
2) 15 RM Deadlift
3) 12.3/13.3
12 min AMRAP
150 Wallballs (20/14)
100 Dubs
30 Muscle ups
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