A. Banded pull ups, 4-5 unbroken x 4 sets; rest 2 min.
5, 5, 5.
B. Weighted Russian twist, 16-18 alt x 3; rest 1 min
20#
18 for all.
+
2RFT:
10 dumbbell push press 15# per hand
600m row
80 jump rope singles
10 Russian KBS 45#
I can't find it on my watch, but remember doing it.
+
Puppy dog stretch
Thread the needle
Calf/achilles stretch
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