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12/18/23 barbell row

Warm up

1 minute row

1 minute bike

10 push ups

1 minute row

20 wall ball


Strength

Barbell row3x4


Front squat 1x20

Bench oress 1x20


Conditioning

4 roubds for time

10 burpees

15 single arm rows 50/35 left arm

10 burpees

 15 single arm rows right arm


 
 
 

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Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 

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