Spend 5 minutes working on air squat, use a pump bar if necessary align yourself.
1000m row
Then 3 rounds of:
15 Squat Press (thrusters) at 30kg
12 Barbell BodyRows (from under the bar)
9 Burpees
Then 1000m row.
Rest 5 minutes then Squat for strength.
5 sets of 5 reps. Increase weight to what's liftable. Rest as long as required between sets.
Post time and weight to comments.
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