Row 500m in 1:50
4 pullup traverses
10 hang cleans 95lb
5 snatches 95lb
Deadlift: 5 at 135, 185, 205, 225, 245lb
10 upright BB row 45lb
10 high pull 75lb
10 upright close grip BB row 55lb
10 upright DB row 25lb
6 bent-over BB row 95lb
6 bent-over wide grip BB row 95lb
2x10 nancies* 25lb
DB farmers walk 45lb
10 cable extensions per arm 12lb
Nancies: DB row, but one side at a time in a yoga lunge, knee bent on the same side as the arm lifting the DB, opposite hand flat on the floor outside the forward foot.
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