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warm up

30 sec plank

30 sec low plank

30 sec band pull apart

30 second bike


Close grip bench press-Build a heavy 2


3 rounds

0:00 CFT

40/30 cal bike

Rest remaining time

5:00-3 Rounds

5 Aussie push ups

3 Turkish Get Ups

1 Close Grip Bench Press


3-5 Rounds

10-15 db curls

10-15 db skull crushers

Max pinch presses

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