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10 minutes stairmaster
60 flights of stairs with 20# vest
40 flights with no vest

time to complete: 37:24

muscle group worked: back, abs
I did light abs with low weight and high reps.
3 sets of 8 pull ups with assistance
deadlift 95# (3 sets of 10) to 115# (1 set of 8)
dumbbell row 25# to 30#