warm up,
5 min bike
6 rds
8x bench press @95#
6x seated dumbel row @ 2x 35#
8 rds
3x bench press
3x clapping push ups
95,115,115,135,135,145,145,145
6rds
6x seated kb clean and press 2x30#kb
6x dips
4 rds
6x stiff leg dead lifts @ 65#
6x box squats @ 65#
10x sit ups
4 rds
30x leg lifts each side
5x y+l
3rds tabata calf rasies(rest in the up position)
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