500m row in 1:36
20min SMR/stretching
20min mobility/activation
Pause front squat: 3x3 at 165lb (3-second pause)
Single leg drop and stick: 3x3 per leg
Half kneeling inline anti rotation: 3x0:25 per side
3x10 glute-ham raises with assistance band
Pause incline bench press: 3x3 at 125lb
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