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12/7/22

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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