3 rounds as warm-up: 5m duck walk 5m penguin walk (on heels, toes up) :05-:10/side 1-arm hang from bar 10 alternating single-leg hip hinges + Every 2:30 for 4 sets: 6-8 bent-over barbell rows, 20X1 – slight bend in knees, big hinge at the hips, bar must be held actually touching the abdomen for a