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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