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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