Row 500M <2:00
20 pushups with one hand on 12# medicine ball (10 each hand)
10 situps with 12# medicine ball
Walk on treadmill, 4mph @7% for 4:00
10 thrusters with 2-25# dumbbells
10 twists with 20# medicine ball (left-right = 1)
3 rounds
33:33
154 ahr
323c
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