Burpees
Burpees
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sumo deadlifts, squats, calf raises
arms and shoulders
push/pull, deadlifts @ 3/4 bodyweight. 70% rule
Andrew Read, ReadPT.com
https://breakingmuscle.com/learn/why-70-can-make-you-stronger-faster-and-healthier
shitmix workout, sore everywhere. back, chest, shoulders, legs
rows, pullups, tricep push-downs, ab work