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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