- Stand centered over the barbell, feet shoulder-width apart.
- Grip the bar with both hands, one in front, one behind.
- Lift by driving through your heels, keeping your back straight, then lower slowly.
- Begin by standing with your feet hip-width apart with the bar on the ground at your side.
- Lift the bar to your side and walk for the allotted amount of time or distance.
- Set the bar down and switch sides.
- Anchor the band to a stable point.
- Take a half squat position and hold there.
- Perform a row while holding the squat position.
- Anchor the band to a stable point and take a half squat position.
- Hold the band loop in one hand and pull your elbow straight back.
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