4 Rounds :40 sec on / :20 sec transition time  1 min rest b/t rounds    Banded Kneeling Hip Thrust  Mountain Climbers The Hard Way  Hollow Hold Row (170-220m) (130-170m) (100 -150m)  Bird Dog  (adv: Floating Bird Dog - knees hovering over the ground) -Rest 1 min and repeat-    Funday Friday:  The Price is

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