I don;t remember the workout that well. Something like this:
- 15 minutes of trigger point and rolling out
- 4 rounds of either 250m jog or row
- 3 rounds of 10 squats, 10 push ups, 5 strict pull ups
- 4 rounds of either 250m jog or row
- 3 rounds of 10 lunges (2 x 30 lbs DBs), 5 ring dips, 10 bent over rows.
- 10 minute squat
- 4 rounds of either 250m jog or row
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