A.
Three sets of:
Dumbbell Bench Press x 10-12 reps @ 2011
Rest 60 seconds
Strict Pull-Ups x 10-12 reps @ 2010
Rest 2 minutes
B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
25 Push-Ups
Run 200 Meters
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