30 mins Continuous Effort:
20/15 cal Bike or 500m row/ski
40 DU
10 GHD sit Ups or 15 sit-ups
then..,
Tricep Pull-Downs w/pvc (100 Reps )
DB Hammer curls 100reps
Bench dips 50 reps
BB curls (half/full) 50 reps
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