12:00-15:00
12-15 Barbell hip thrust with a slow/controlled descent – (moderately heavy)
10 Heavy KB swings
10 V-ups
15 Tuck crunch
20 Russian twist
Then….
Every 4:00 x 4 Sets:
12 DBL DB Box Step Overs 50/35
12/9 Cal Row
12 Bench Press 135/95
12/9 Cal Row
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