Bent over row 5x10(1:00) db or bb - BB 155#
rev fly 5x10 - Machine 120#
ghr + hip x 3x10 - 25# plate
15 fast sit ups with feet anchored under db
150 ft VC @100%
(3:00)
x6-8 stop if there is a critical drop off (1:38, 1:40, 1:39, 1:42, 1:43, 1:42)
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