10:00 warm-up Assault Bike
8x bench press 50lbs dumbbell
20m bear crawl
20m lung
5 rounds
then
15x should press 15lb dumbbell
5x bench press 50lbs dumbbell
3x pullups
3x chin-ups
then
2:00 Assault Bike @ +460watts
3:00 rest in which you complete
15x goblet squat 53lb kb
10 push ups
then
5 KTE
:45 plank
10 v sit-ups
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