A1.CGBP @ 20X0 X 4-6 X 3; rest 30 seconds
A2.pronated ring rows @ X020 X 6-8 X 3; rest 15 seconds
A3.hamstring PNF X 15 seconds ea X 3; rest 60 seconds
B.@ Z1 for 10:00
row 300 meters
100 meter sandbag carry
20 seconds hollow plank
Performance
A.5 sets w/a running clock every 2:00
1=3-5 HSPUs (strict)
2=5 ea side OA DB/KB row
3=run 200 meters
B.accumulate 90 seconds in hollow plank
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