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12/6/23 bench press x 4

Warm up

1 minute plank

10 rear delt flys

100 meter run

10 hand release push ups

100 meter run

Strength

Bench press-Build a heavy 4

Then 3x2


Conditioning ABA

A-3 rounds for time (3 minute cap)

6 strict toes to bar or 12 knees to ches

3 wall walks or 6 inch worm push ups


B-For time1 mile run

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