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Metcon

For time:

50/40 Calories of Rowing 

40 Deadlifts (225/155 lbs)

50/40 Calories of Rowing

Weightlifting

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 45 seconds

Band Pull-Aparts x 25 reps @ 1010

Rest 45 seconds