Bw seated pause box squats 4 sets of 3-5 reps

A1. BB BS 5×5 2 min of rest
A2. pull up hold 2-4 reps 5-10 sec holds 5 sets

B1. Db step up 6 reps each leg
B2. BB up right row 8 reps 45/35lbs
4sets

30-20-10
med ball russin twists
burppees
Source: Workout Of The Day


 
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