DAY 33 / 56

VITALITY AM 
10:00 row warm-up 
then 

barbell (30#) complex 5 rounds of 
6x bent over row 
6x hammer curl 
6x strict press 
6x squat 
6x push-press 
6x squat 
plank for 12 controlled breaths 
then 

30-20-10 of 
18" box weighted step-ups (25#) 
sit-ups 
then 

1-10 
wall ball (16lbs) 
push-ups 
then 

4x rounds of 
10x KTE
1:00 ring plank