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211102


Strength

Bent over rows

4 sets 10 reps

Superset with

10 dips


Hollow hold

6 rounds

30 sec on 30 sec rest


Metcon

Every 3 mins for 21 mins

21/16 Cals bike

or

30/24 Cals row

or

400m run

Strength

Bent over rows

4 sets 10 reps

Superset with

10 dips


Hollow hold

6 rounds

30 sec on 30 sec rest


Metcon

Every 3 mins for 21 mins

21/16 Cals bike

or

30/24 Cals row

or

400m run

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