Supplemental
Single Arm Row 4 x 8
T Bar Row 4 x 8

Strength
Pendlay Row
6 x 10
GHD Sit Ups
6 x 20 (12)
Every 3 Minutes

Workout of The Day

3 Rounds
20 Push Ups
30 Double Unders
40 Sit Ups
500 Meter Row

Supplemental Endurance
USD Loop

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