Guys
21 pull-ups
21 DB front squat +press (35 lbs)
15 pull-ups
15 DB front squat + Press (35 lbs)
9 Pull-ups
9 DB front squat + press (35 lbs)
Girls
Band rows or inverted rows instead of pull-ups
10 lb DB squat + press
* As fast as possible and record time
Prayer: " Lord, thank you for this awesome day and may you give me the strength to push my body to the max!!! I love you and praise you. Amen"
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"As iron sharpens iron, so one man sharpens another." Proverbs 27:17
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