4 x 50 optional accessory

4 Sets
10 SA Dumbbell row each side
15 weighted hip bridges
10 SA dumbbell bench press each arm
15 Weighted Hip ext.
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Lets work skills

row 2000 meters

30 Muscle ups/ C2B Pull Ups or Pull Ups

perform like an EMOM

pick a number and hit that number every minute until 30 reps is completed

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