0 min Warm-Up
Then:
Stretch
Then:
2×10 Air Squat
2×5 Goblet Squat
2×10 Dislocate
Then:
50/40/30/20/10
Cal Row or Air Dyne +
OHS @45lb Barbell +
DU’s
Then:
5x250m Row +
25x Med Crunch @14lbs
Then:
Stretch

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