Class:

1) 5 rounds AQAP:

400m Run

20 Pull-ups

10 Deadlifts 225/155

Extra Work:

2) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90 seconds between sets. Keep it strict. Heavy as possible.

5) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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