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9/19/23 romanian deadlift x 7

Warm up

2 minute row

30/30 second side plank

20 kb swings-light

5 inch worm push ups


Strength

romanian deadlift (RDL) build a heavy 7


Conditioning ABABA

A-15 12 9 6 3

Ring push up

Barbell curls


B-EMOM3

5 RDLS


Extra credit

3 rounds

5 nordic curls

10 back extensions

15 push ups

20 hammer curls-light

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