5x4
Half kneeling BB strict press 65%
5x5 each arm single db bent row
100 and 80
For time:
1 mile run
40 pull ups
400m run
100 air squats
800m run
80 abmats
Time: 22:05
Mile in 6:59
Pull ups in 10s
Squats as 25-25-10s
Abmats ub
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