Warm-Up:2:00 Row, Building From Easy to Moderate Pace Into.. For Quality:8:00 EMOMMinute 1 -banded glute walk all 10 steps every directionsMinute 2 – :15 Dead Hang + 5 Slow Scap Pull-UpMinute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell Minute 4 – 3-5 Broad Jumps or 10...Read More
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