Warm-Up
3 rounds
Banded Row x 10
Scap retraction x 10
External rotation x 10
A1. Ring Row – 10 x 3
A2. Ring support hold – Max time x 4
A3. Hollow hold – up to :30 sec
B. Weighted hip extension – 8-10 x 4
C. Death march – 16 – 20 × 4
D. Leg curls – 8-10 × 3
+
4 rounds
10 Cal AB
15 bj
20 ghdsu
100 meter farmers carry

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