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WARM UP: 50 Russian swings
SKILL: Deadlift
STRENGTH: Deadlift 8×3 @ 80% or build to a heavy triple. Reset for each rep (no touch n go)
SKILL: Kipping high knees/ knees to elbows

Tabata: Toes to bar/ knees to elbows/ high knees

RECOVERY/ MOBILITY: pigeon- 4 mins