8 X 400m row with 1.30 rest
around 1.45 pace
Every 30 secs for 5 minutes
3 HSPU
EMOTM to failure
Thruster - add 10lbs
95, 105, 115, 125, 135, 145, 155, 165
3X5
Pullups
3X10 Dumbell Bench press with 50#
3X10 55# shrug
3X10 bent over row 55, 65, 85
186
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