5/16/24 barbell row

Warm up

1 minute row

20 second L sit

30 kb swings

Strength

Barbell row

-Build a heavy 6

Then

5 rounds

3/3 cosac squats

3 barbell rows

Max unbroken dips

Extra

4 rounds

10-15 single arm rows

10-15 db incline bench

10 Heel elevated goblet squats

10-15 v ups with a pause

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