1/27/24 barbell row

Warm up

Two minute row 30 second hollow hold

20 squats

10 inch worm push-ups

Strength

Barbell row 3x4

20s

-close grip bench press, (do 90% of your regular bench press 20 rep number)

-back squat

-strict press

Conditioning

3 rounds for time

20 wall ball

10/10 single arm row 50/35

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