10:00 Warm-up Rower
3 rounds of:
45lb dumbbell deadlift
:90 Assault Bike (450+ Watts increased each round)
2:00 rest
(results 461, 480, 560 average watts)
then
10-1 of push press (65lbs)
10-1 of push-up
10x ball slam (30lb ball)
no rest between rounds
then
5 rounds of
5 pull-ups
:30 plank
:30 rest
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