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A. Press – 3×5@80% or more.

B. Pendlay rows – 3×5-8 reps, as heavy as possible. This will be a new movement for some of you.

C. 3 rounds for time/reps, alternating with a partner:

Row 500 m

Max effort push-ups (in one set – it doesn’t have to be continuous, but you cannot come out of the plank position, or your set ends).

One person works at a time, so the second person will start when the first finishes their push-ups.