30min…
Row 200m
10 Side Plank Hip Taps Right
10 Side Plank Hip Taps Left
Bike 15/12 cal
:30 Hollow body hold
75 Single Unders
then..
For Quality
75 Narrow Grip DB Floor Press
75 Narrow Grip DB Bent Over Row
50 DB Grip JM Press
50/arm DB Hang Clean High Pull
100 DB Russian Twists (50/side)
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