8.9.18

swod: 10 min emom odd: row 200/150 even: 10 backsquats off rack @50%

wod: 4 rounds for time 

15 t2b 

30 reverse back lunge steps 115/75

15 hspu 

*** start a new rounds every 4 min ***

cool down: 3x 20 russian twists, 20 2ct flutter kicks 

 

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