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35 Minute Cross Fit Chest and Back

Workout level: All
Equipment Needed: 1 Resistance Band, 1 Kettlebell Weight (or dumbbell or water jug)
Time: 35 min

Superset: (complete set one of the first movement and move directly into the second movement. Rest then repeat)

Bench or floor press / Single-arm press: 3-5 sets 6-8 reps
Single arm bent over row: 3-4 sets. 6-12 reps

Conditioning:
5 Sets
90-second AMRAP (as many rounds as possible)
10 pull-throughs
ME (ME = max effort)
Burpees over an object
Rest 1 min

Suggestion: Pick a pace that you can recover from about 80% after your first round. Scale down to 3 rounds if you're a beginner)