Warm up
1 minute plank hold
Then
3 rounds
7 calorie row
7 strict push ups
7/7 floor wipers
Strength
Close grip bench press build a heavy 4
Conditioning
ABA
A-AMRAP3
10 Aussie push ups
10 kb high pulls
B-EMOM4
2 close grip bench presses
Accessory
3 rounds
12-15 db hammer curls
12-15 db skull crushers
Max dips
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