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
3 x 3 @ 85% from 2 weeks ME
rest 2 min b/w sets
4 sec hold at the bottom, NO BOUNCING up
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