20 Min pump session
Renegade row + push up x 10 Strict pull up ( pick your own reps ) DB bicep curl into strict press x 8-12 repsStrict TTB x 6-10 / high knee x 12-16
Conditioning
For time:
4 rounds
10 Front squat @60%12 chest to bar pull up 14 Burpee over the bar
Rest :90
( 18 Min time cap )
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