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1. Warm-up
4 rounds
1:00 bike
10 single arm russian swings (each)
25ft duck walk
2. Workout
5 rounds for time:
20 Cal bike
15 Hang DB clean, 50/35
10 BJO, 24"/20"
3. Cool-down
7:00
10 cal row
5 up-down dogs
4. Accessory
5 sets
20 bent over DB row (pronated to supinated)
Rest as needed
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