50 barbell bench press
50 barbell bent over row
every time you break the bench press you must do 10 pull ups
every time you break the BB row you must complete 50 single jump ropes or 15 DU.
( if you can do more then 10 reps at a time you are going to light)
keep great from and don’t rush the movement OH and try and pause for a split sec at the top of every row
10 rounds as fast as you can
10 cal Ski bike row
10 push ups
Source: Workout Of The Day
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