11/8/22

Warm up

1/2 mile run

5 burpees

30/24 cal row

5 burpees

1/2 mile run

5 burpees

Strength

Close grip bench press build a heavy 2

5-8 single arm rows after each set

Conditioning

3 rounds

0:00 5x50 m suicides for time

3:00 1 close grip bench

4:00 20/14 cal row for time

6:00 1 close grip ben

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