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4/1/23 barbell row

Warm up

10 inchworm push ups

10 cal row

10 burpees


Strength

Barbell row-Build a heavy 7


Conditioning

3 rounds for time

400 m run

3 barbell rows

30 b swings 35/25

3 barbell rows

20 air squats

3 barbell rows

10 bar ove burpees

3 barbell rows

 
 
 

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4/18/23 strict press 10 x 3

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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