Air Dyne Bike or Row for 12 minutes Three Pin Pull: Pull for a heavy one rep. Leave some in the tank. Back Extension: 3x20 Squat to a 10" box Touch and go. 12x12x50 20-10-20 AirDyne sprints 20 seconds as hard as you can go 10 second recovery 20 seconds as hard as you can go Get off the bike and recover X 6 Between EVERY set during the weight portion of the workout, do THREE Pull ups.
Just some Dead Lifts and Conditioners
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