A1 bulgarian split squat x 8/side x3
A2 dB row x 8/side x 3
A3 rotating tuck ups x10/side x 3
+
1 heavy clean
15 sec. rope slam @ max effort
30 sec. row @ max out put
rest 2 minutes
x8 rounds

Finisher (if you have time)
rear delt flies x 15×3
lateral delt raises x 8×3
banded tricep ext. x 10×3

Cool Down
Bench OH stretch x 30 sec. x 2
down dog to up dog x 10
child’s pose x 30 seconds




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