A) Barbell Row 5×8 using tempo X131
4×15 KB High Pulls
4×12 DB Tri ext.
*Finish the rows then back and forth the high pulls and tri ext. through 4 sets
B) 2 Rounds not for time:
1 mile Airdyne
2:00 Plank
*Rest 1-2 minutes
500m Row
1:00 Hollow Body
*Rest 1-2 minutes
*The Bike and Row are individually for time, the entire 2 rounds are not

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