Warm-up (15)
Shoulders
Technique Row
Hollow Snaps
Strength (15)
3 Sets NFT
12 V-Ups
12 Alt Reverse Barbell Lunges (95)
30 DUs
6 Upright Rows (90)
Conditioning (20)
For Time:
21 - 18 - 15 - 12 - 9
Cals
Swings
Immediately Into
3 Weighted Plank Holds
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