3 sets lat pull down super set with seated row.
140/160, 160/180, 180/200
AMRAP 11
20 air squats
10 hpc @ 115
10 box jumps or box jump overs (jump over a bench)
10 v ups
5 rounds plus 23
Rest 5 min
AMRAP 11
400m run
10 swings w/ db each arm
10 towel pull-ups
30 du
5 rounds plus 7
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