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5/30/23 barbell row x 7

Writer's picture: John McGuireJohn McGuire

Warm up

1 minute row

100 meter front rack carry

1 minute bike moderate pace

30 second L sit

2 minute bike as fast as possible


Strength

Barbell row-Heavy 7


Conditioning

4 rounds

0:00 CFT 70% 2 minute max cals on bike

2:00 5 barbell rows + 10 ring dips + 15 hollow rocks


Accessory

12 Rear delt flys

12 Barbell curls

12/12 side planks


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