Warm up:
5 min Airdyne
5 min DROMs
A:
Four sets of:
Bench Press x 6 (155#)
Rest 1:15
Single-arm KB row x 10 (55#)
Rest 1:15
B:
For Time:
Row 1000m (4:04 Airdyne equivalent)
Then...
5 rounds for time of:
20 Wall ball shots
10 ring dips (blue band)
Time: 17:29
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