Beginners: 20 minutes of tech work.
Intermediate: 2, 2, 2, 2; rest 2 min.
Advanced: work up to your 1RM, drop the weight 20 lbs and do 2 reps x 3 sets.
B. BENCHMARK - JACKIE
Row 1 km
50 thrusters 45 lbs
30 pull-ups
You may use bands for this.
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