For Quality:
12-10-8-6-4
Dumbbell bench
Single arm DB row each arm
*10-12 DB ceiling crunch between each round
Then..
For time: (no rest between rounds)
3 Rounds:
12/10 Cal row
12 Single DB Box Step Ups
–
5 rounds:
5 Burpees
10 Sit-ups
15 Double Unders
–
3 Rounds:
10/7 Cal bike
10 Empty BB Front rack lunges
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