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  Intermediate Strength: High pull – 6 x 5 One arm row – 3 x 10 Metabolic conditioning: 5 Rounds – 8 Step ups (4 / side) 12 Toes to bar 16 Push press Core: 5 Rounds – 30 second plank 30 second rest Beginner Strength: High pull from the hang– 6 x 5 One arm row – 3 x 10... READ MORE