Warm up
1 minute plank
20 barbell rows
10 romainian deadlifts
10 barbell thrusters
Strength
Bench press - Build a heavy 6
Conditioning ABABAC
A-AMRAP2
5 single arm rows-left
5 single arm rows-right
B-Emom3
3 bench presses
30 seconds max side steps
C-CFT
100 m farmers carry 70s/53s
10 wall walks
100 m farmers carry
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