10 Rounds for time:
150/100 row/ski
4 Burpees/HSPU
8 Alt Renegade rows 50/35
12 Russian KBS 50/35
20 Double unders (30 singles)
Then..
Back squat
8-8-6-6-4-4-2
Then..
8/8 Seated concentration curls
10 Seated Side delt raise
10 DB Lat pull overs
15 Weighted Ceiling crunch
(can use a plate or DB)
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