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Workout 3.30.21

Warmup
10 split squat rock backs
:30 waiter’s hold
x 2 sets

Then practice your lifts and figure out your weights
Workout
2:00 active hang (accumulated)

Then 

3 sets of 10 (5 and 5)
Goblet split squats-2 seconds down, 2 seconds up
Single arm rows–2 seconds down, 2 seconds up

Into

75 situps

Then 3 sets of 10 (5 and 5)
Goblet split squats-2 seconds down, 2 seconds up
Single arm rows–2 seconds down, 2 seconds up

Score is load. This is not for time. Hold yourself accountable on the tempo–be honest! 
There is no prescribed rest b/t rounds, but take a bit if you need it. 
Accessory
5:00 of
:20 l-hang
10 lateral raises/side

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