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Strength
Work to Heavy Set of 5 Bent over Barbell Rows
5 x 5 Bent Over Barbell Rows at Heavy Weight
Then…
5 x 5 Glute Bridges – Moderately Heavy

Conditioning
60 Calorie Row for time
then…
AMRAP 5 Minutes
10 Wall Ball Shots
10 Ring Rows
Rest 3 Minutes
AMRAP 5 Minutes
10 Push Ups
10 Squats

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