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  Intermediate Strength: One arm row – 4 x 8 @ 25% Muscular Endurance: 4 Rounds – Pull-up hold x 12 sec Handstand x 30 sec Wall sit x 30 sec Wall plank x 30 sec Metabolic Conditioning: 8 Rounds – 6 Burpees 12 Sit-ups Beginner Strength: One arm row – 4 x 8 @ 25% Muscular... READ MORE