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This video is part of my work out strength and conditioning 4 min row/run @ 95% max HR - 2 Min walk/row x 4 reps exercise 2 second squeeze at the top of each rep, slow down and explode up set 1 feet elevated row 6 x 6 + side plank 8 x 6 set 2 single leg row alternate 6 x 6 + pikes 8 x 6