Ph I: OHS
5X5
Ph II: For Time
500m Row
30 Bench Presses (body weight)
1000m Row
20 Bench Presses (body weight)
2000m Row
10 Bench Presses (body weight)
Ph II: Stability
L-Holds x3 shoot for 45 Seconds
then
Russina Twists
3x50 and pick a challenging weight
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