todays workout: 3 secs down 1 sec pause explode up

front squat ss seated rows 2x20 30 sec rest between each exercise
good morning ss pushups 2x20 30 sec rest between each exercise
standing millitary 2x15,12 60 sec rest
pullups 2x5,4 45 sec rest
leg raises 2x15 45 secs rest

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overall goal is 185lbs 7% bodyfat