One hand on ya

Strength: Floor press (9×3 @50%) every 30s; change grip every 3 sets
(close, medium, wide)

Metcon: Every 5 min x 4 sets
400m Run
10 HPC and S2OH (115/75)
10 T2B

Accessory: 1-Arm DB row: 3×10 (both arms x 10), rest 60s


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