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QP 1.1.14.3 - A

Row : 4x 500 m

Each for time: Row: 4x 500 m Rest as needed between efforts.

1:1 work : rest

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QP 1.1.14.3 - B

Shoulder-to-Overhead : 55 Reps for Time

For time: 55 Shoulder-to-Overheads, 45% 1RM

Accumulate a 250m Row penalty for every time you drop, rack, or put the bar on your back. Do the row after all STO are completed.

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QP 1.1.14.3 - NC

AbMat Sit-ups : 3x45

AbMat Sit-ups 3x45 Rest as needed between efforts.

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QP 1.1.14.3 - ND

Supermans : 3x45

Supermans 3x45 Rest as needed between sets.

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QP 1.1.14.3 - IC

AbMat Sit-ups : 3x45

AbMat Sit-ups 3x45 Rest as needed between efforts.

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QP 1.1.14.3 - ID

Supermans : 3x45

Supermans 3x45 Rest as needed between sets.

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QP 1.1.14.3 - AC

GHD Sit-ups : 3x18

GHD Sit-ups 3x18 Rest as needed between efforts.

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QP 1.1.14.3 - AD

GHD Hip Extensions : 3x18

GHD Hip Extensions 3x18 Rest as needed between efforts.

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