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1/13/24 barbell row

Warm up

2 minute row

30 second handstand hold

30 second pistol squat hold


Strength

Barbell row 3x4

20s

Bench press

Front squat

Strict press


Conditioning

Jackie

For time

Goal 6-10 minutes

1000 meter row

50 barbell thhrusters 45/33

30 pull ups

 
 
 

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Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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