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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