For time
10 , 9 , 8 , 7 , 6 , 5 , 4 , 3 , 2 , 1
weighted box step overs
strict shoulder press
20 , 18 , 16 , 14 , 12 , 10 , 8 , 6 , 4 , 2
alternating bent over rows
Diamond sit ups
* use barbell , dumbbell , kettlebell , water bottles , backpack as equipment option.
Check out the movement standards required for this workout
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