7 21

Skills warmup.

Workout:

3 rounds:

400m run

10 heavy deadlifts

100 row pulls

20 strict chinups.

reps	Movement        weight	1	2	3	total splits ↓
400m run
10 deadlift, heavy
100 row pulls
20 chinups
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

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