Warm up
Tredmill intervals, 15 minutes, 1 minute intervals, workspeed 6.3mph, rest speed 3.8mph, 1.23 miles.
Work
Push up burpees w/a pull up, 10, 8, 6, 4, 2
hyper-extensions 2, 4, 6, 8, 10
Dead lift, 315#, 3x6
Dumbbell snatch, 65#, 3x3
Cable Crunches, 150#,
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