3 sets:
4-8 Strict Chin Ups
8-10 DB Bench Press
8-10 Single Arm DB Row Per Arm
15 Banded OH Tricep Ext
:20 flutter kick
*rest as needed between sets
Then..
For Time:
40-30-20-10
Bike Cals
20-15-10-5
Hang Power Clean
Push Up
V-Up
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