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Warm up
10 GHD
10 Single leg Deadlift
10 Single Leg Hip Extension
10 Banded Good Mornings
250 Row
 

 

Strength - 

 

Deadlift 4 x 10 TNG Build to a Heavy - No bouncing or belts. Work on form only Rest 2 - 3 Minutes between Sets. 

 

Conditioning 


500 m Row
10 Hang Power Cleans @ 155
8 Toes to bar
10 D-Ball Ground to Shoulder @ 100/150
8 Pull Ups

4 Rounds for Time
 

 

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