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1/3/23

Warm up

1 minute bike easy pace

Then 3 rounds

5 hand release push ups

5 supine rows

Then

2 minute max calorie bike


Strength

Close grip bench press build a heavy 2


Conditioning

4 rounds

0:00 AMRAP2

5/5 single arm rows

10 v ups

1 close grip bench press

3:00 CFT 70% 2 minute max on bike


Accessory

Single arm db bench 3x8

Aussie push ups 3x max reps


Oly WOD

EMOM7

2 Snatch grip push press


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