Squat 5-5-5
Press 5-5-5
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Strength Under Pressure
Tabata Row
8 rounds of 20s on/ 10s off. Goal is 1000m for men and 850m for women.
Once you recover from this row effort (3-5 min) find max one arm overhead press (R&L) with kettlebell or dumbbell in 3 attempts.