Warm up
With a partner
100 cal row
Then
3 rounds
10 push ups
10 (5/5) alt kb rows
10 v ups
Strength
Deadlift 1x4
20s
Bench press
Barbell row
Conditioning
For time
50 sit ups
50 alternating db clean n presses 50/35
50 sit ups
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
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