-Deadlift: 4×4 @ 84% (use double overhand grip w/ straps, no bounce, descend & reset)

-Partial deadlifts: 3×8 w/ 84% (set blocks or pins below knee, use straps)

– Dumbbell rows: 3×8 per arm w/ heavy dumbbells

-GHD: 3×7 w/ neutral spine


Every other minute on the minute – 30 sec max effort row for meters and 30 push ups. Usethe remaining time to rest. Continue this until you cannot complete the 30 push ups

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