Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Max - 10 to 30 lbs, 2 reps x 3 sets
B. Row 150 meters AFAP - record time.
rest exactly 20 sec.
1-3 arms only rope climbs.
rest 3 min.
4 sets
Intermediate: use your feet on the rope climb.
Beginners: 7 barbell rows @ 2222.
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