Operation LFG Sun, August 10 Week 14, Day 1

3 rounds
10 calorie row or bike
10 push ups
5 single arm db strict press light
5 pull ups
10 box step ups no weight (5 each leg)

Back squats
4x7 @70-72%
Stiff legged deadlifts
Lighter 3x10 @50%
go nice and slow on the descent 3 second count

18 minutes as many reps as possible
16 calorie fan bike
8 devil press 50#/35# dumbbells