Pause front squat Strength
500m row/ski/bike
then
3x 30s on 10s. off
Banded half kneeling wood chops L
Banded half kneeling wood chops R
Front rack KB step back lunge L
Front rack KB step back lunge R
Pause front squat
5x2 @ AHAFA
leave 1 in the tank
3 sec pause at the bottom
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