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Yearlong (Ph X-B, W III)

Set up a barbell on the pins of a power rack (you can use boxes or rubber mats too, as shown here) so that it rests just above knee level.

3 Renegade Row

Sets: 3 Reps: 12-15, 8-12, 6 (each side)

Hold a dumbbell in each hand and get into pushup position. Shift your weight to your left side while staying rigid. Row the right-hand dumbbell to your side, making sure you are not rotating your hips. Lower the dumbbell back to the floor, shift to the right, and row with your left arm.