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2/5/24 bench press

Warm up

1 minute plank

1 minute row

5 inch worm push ups

1 minute bike


Strength

Bench press 3x4

20s

Underhand grip barbell row

DB front squat

Db strict press


Conditioning

15-10-5

Burpees

Alternating kb row 53/35 {L+R=1)

30-20-10

Hand release push ups

Cal row

45-30-15

Push ups

Kb swings


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