general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band vertical pull a parts x 50 reps

windshield wipers x 30 reps

Adex club inside mills x 20/20 reps

Power Wheel hand walks x 100 feet

specific warm up (5 minutes)

dumbbell rows set up and light reps

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

recline rope climb x 5

recline bar rows x 15 reps


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