1) 10 rds
10x kb floor press -1st 4 rds, 2x 45#, last 6 rds 2x 25#
10x single arm bent over row @ 45#
2) 8 rds
8x kb bridge press 2x45#
6x pul ups
3) 4 rds
12x bench dips
10x sit ups
"It's supposed to be hard. That's the magic in it. It's pretty simple." Rob Shaul
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