:40 work / :15 rest, 4 rounds, no rest

  1.  reverse grip chest press
  2. pull up
  3. pike push up
  4. ring single arm row
  5. wide grip cross step push-up
  6. reverse fly with resistance (band pull-apart)
  7. db chest fly
  8. band rows

finisher:  2 rounds of 15 ring rows and 15 pushups

 


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