Another butt kicker, I'm outta' shape...

Warmup:
600m row
1 mile run
300m row

Workout:

4 rounds- 15 pullups, 15 pushups with 45# plate on back, 15 unweighted pushups

4 rounds- 12x seated military DB press w/ 40# DBs, rope climb. I didn't finish all 4 of the rope climbs...

4 rounds- 15x goblet squat w/ 45# DB, 25 meter lunges with 30# dumbbells

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