Strength-
Pendalay Rows
5×5 Add Weight each set
Conditioning-
Overhand Dead Lift- RX 205/135 Endurance 135/95
KB Swing- RX 70/53 Endurance-53/35
20 OH DL, 400m Run, 10 KB Swings
16 OH DL, 300m Run, 15 KB Swings
10 OH DL, 200m Run, 20 KB Swings
Pendalay Rows
5×5 Add Weight each set
Overhand Dead Lift- RX 205/135 Endurance 135/95
KB Swing- RX 70/53 Endurance-53/35
20 OH DL, 400m Run, 10 KB Swings
16 OH DL, 300m Run, 15 KB Swings
10 OH DL, 200m Run, 20 KB Swings
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