1 Hand Dumbbell Press 4 x 7-8 reps each side
Rest 180 seconds

As a team complete as many rounds of the following as possible in 20 mins
Row 250 meters
55 pound Dumbbell Swing, 15 reps
7 pull-ups

When one member completes their pull-ups, the next athlete may begin the row.

CFM 32
people working out in a group fitness class

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