4 rounds in .30 on 1.15
Vert Presses @105# x11-8
Bent over Row @105# x11
Simplicity Pulls @14-12 x9-11
Iso Bench @10 x8 (singles + 1 double)
20 mins.
3 rounds
Oly bar curl x11 @55#
Simplicity Calf x15 @14
6 mins.
10 - 2 hours, 2100-0700/3 days. 27 mins total, PE: 7. 213/14.
45/25/31%, 111C-139P. 1870 cal.
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