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A1. Deadlift, 3 x 3, 20X0 Tempo, rest 30 seconds
A2. Strict Pull-up, AMRAP x 3, rest 1 minute
A1 and A2 are supersets. Perform a set of 3 heavy deadlifts at tempo, rest 30 seconds, then perform a set of max strict pull-ups (any grip), rest 1 minute and then start second set of A1. 3 total sets.
- Renegade Row* (25/10) x 5
- Jump Rope Single x 50
- Wall Ball to 9′ Target (14/8) x 15
- Renegade Row* (45/25) x 5
- Double Under x 25
- Wall Ball to 10′ Target (20/14) x 15
*Notes: 1 Rep of the Renegade Row = Push-up + Db Row R + Push-up + Db Row L