8 sets, every 1:30:
3 front squats @20X1, start @7-8/10, add 0-10lbs per set
Every 4:00 x4 sets:
5-4-3-2-1 reps of
Barbell bent over rows
Push-ups
+ 20 abmat sit-ups to finish the round
Back squat5X5Rest 2:3010 Banded arm wrestlers in between sets 3 sets:8 Chest supported DB Row 5 rounds:500m Row10 burpees over rower
2 sets:30 seconds cat/cow20 seconds hollow hold or progression20 seconds FLR 3 sets:25-50′ seal slider walk10 long sitting plate press 3 sets, for quality:5 candle
20 min Easy:10 Side plank banded row/ side10 slider hamstring curls:30 hollow hold10 Curtsey lunge/side 3 sets building20 single-DB FR step back lunges 5 min
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