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A. 10 minute stations
10 min;
Row 200m
20 HR Pushup
+
10 min;
20 ABMAT Situp
20 Reverse Lunge
+
10 min;
20 DU (or 60 sec DU Practice)
60 Sec Heavy KB Farmer Carry
+
10 min;
20 Single arm ring row – 10 Left side / 10 Right side
60 Sec FLR
+
B. DB Ext Rot @ 5010; 4-6 reps/arm; x3, rest 30 sec between arms – heavier this time
C. Powell Raise @ 3010; 4-6 reps/arm; x3, rest 30 sec between arms – heavier this time