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Strength : Front Squat every 3 mins for 18 mins
6 x 4
Start @ 60%,65%,65%,70%,70%,75%
Super set with DB/KB bent over Row.
7 each side
Conditioning: Every 3 mins for 21 mins ( 7 rds )
12/10 Cals Bike/Rower
20 Swings
10 Single DB press