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Hurricane Training: Category III

Exercise VI: Bent-Over Row

Intervals: 7-9

Hold a barbell at hip level and, keeping your lower back in its natural arch, lower your torso until it's about 45 degrees to the floor. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.

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