3 sets:
Dumbbell strict press = 25 lbs
10 @ 15 lbs
10 @ 20 lbs
10 @ 25 lbs
Rest :30
Supinated-grip bar row, 10 reps
Rest 1:00
Performance
3 rounds = 5:44
10 back squats @ 95 lbs
10 burpee over bar
Rest 2:00
3 rounds = 9:56
20 hand relese pushups
25 situps
50 single unders
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