10/7

A. Standing single sided push press, 6-8 x 4, rest 2 min. 

15# (8) for all. 

B. Seated triangle attachment row, 8 reps x 4; rest 1:30. 

70# for all. 

+

30-20-10

Air squats

Bent knee alternating anchored sit ups 

Row for cals 

Total time: 9:39.7

Round 1: 4:49.0
Round 2: 3:13.3
Round 3: 1:37.0

+

Seated leg extended forward fold stretch

Seated butterfly stretch

Thread the needle