A. rear elev. barbell back lunges 4 sets of 12 reps each leg. rest 60 sec btw legs

B. 100 box step ups for time

C. 50 pull ups for time

D. Bi curls 20 sec hold then 10 reg. curls
10 hammer curls
rest 60 sec 3 sets
Source: Workout Of The Day

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