Half-kneeling single arm dumbbell press @ 15 lbs
8 reps/arm, switch legs each set
Rest :30
Russian twist w/ plate, 20 reps @ 10 lbs
Rest 1:00
5 sets, each for time: 1:06 / 1:21 / 1:29 / 1:31 / 1:24
12 burpees
10'-20'-30'-40'-50' shuttle sprint
Rest 1:00
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