Warm up
400 meter row @ 803 resistance
Core Strengthening & Conditioning
3 Rounds of
20x abmat sit up @ 16# clubbell overhead
10x ab wheel roll out
20x back extension - superman style
20x good mornings @ 45# BB
30x th KB swing @ 53#
20x bulgarian bag squat @ 33#
Bonus
40x clubbell overhead extension - swing @ 16# (20 each side)
Time: 00:49:52
HR: ave.-129 max.-168
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