Wwarm up
1 minute plank
1 minute row
30/30 second side plank
30 second squat hold
30 seconds of hand release push ups
Strength
DB bench-Heavy 10
Then
3 rounds
7 db bench
7/7 lateral lunges
12/12 single arm row with db bench weight
Box squat-Heavy 10
Then
3 rounds
7 squats
4-7 incline db bench (same dbs as flat bench)
Max chin ups
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