A. Warm-Up(3 Rounds)
AB 5 Min
+
Alligator walk x 25 yards
Face Pull x 10
:20 Sec Hollow Rock
A. DB Rows – 10 x 5
B. Close Grip Unstable Floor Press – 8 x 5
C1. Farmers Carry – 50 Meters x 3; Heavy
C2. Weighted Plank Hold – Max Time x 3, try for 2-5 Seconds longer
+
3 Rounds
Row 500 Meters
12 GHDSU
21 Box Jumps@20

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