Strength
Single Arm Row
6 x 10
GHD Sit Ups
6 x 15-20
Every 2:30 Minutes

Pendlay Row
6 x 10
Rainbows
6 x 12
Every 3 Minutes

9-15-21-15-9
Pull Ups
Box Jumps
Kettlebell Swings 2.0/1.5

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