5/28/24

Warm up

1 minute row

30 second plank

20 kb swings

30/30 second side plank

20 (10/10) alternating swings

Conditioning

3-4 rounds

500m Row

20 KB Deadlift (70/53 x 2)

100m Farmer Carry (70/53 x 2)

2 legless rope climbs

Rest 2 minutes

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