“Abdominate” – 5 Rounds:

A) Straight Arm Russian Twist w/Plate x 30 seconds – Slow tempo
B) Bird Dogs w/1-second pause @ top x 40 seconds
C) Scissor Complex x 30 seconds
D) Weighted Plank x 30 seconds


1200m/1000m Row
20 deadlifts (225/155)
20 hang power cleans (135/95)
30 burpees to target

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