Warmup - Do 2 rounds of:
DB Row - 8 reps each side (moderate)
Pushup (1.5 REP) - 10 reps
Air Squat - 12 reps
#1 BB Push Press - work up to a heavy set of 3 reps
#2 Do 7 rounds of:
Burpee - 7 reps
BB Row - 7 reps at 135 lbs
Each round starts on the minute (0:00, 1:00, 2:00, etc.)
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