Not the best typ of workout, however one of my weeknesses were triggerd
Warm Up
Nothing mentionable, some rowing, skiing, and bandwork
Strength
4 Sets of
8 reps bent over row
8 reps bench press
start every 4min
Workout
Chipper (TC 17min)
20 Burpees
30 strict Pull Ups
40 Wall Balls
50 DB Snatches
60 Sit Ups
70 Double Unders
Stephan Contratti 
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