Operation LFG Tue, October 14 Week 23, Day 3

Couch stretch 1 minute a side
3x10 light dumbbell stifflegged deadlfits
3x5 burpees
10 air squats
10 air squats with toes pointed out \ /
10 air squats with toes pointed in / \

Dumbbell rows
4x10
Weighted pull ups
4x7
T-bar rows
4x12

7 sets
1 minute 30 seconds of work 1 minute of rest
5 devil press 50#/35# dumbbells
**remaining time each minute
Max calorie row
*start a clock do 5 devil press with remaining time of 1:30
perform max calories row at 1:30 rest for 1 minute
repeat 6 more times