warm up
1 minute row just legs
10 strict push ups
1 minute row just arms
10 strict push ups
1 minute max calorie row - record calories
Strength
Close grip bench press - build a heavy 6
Conditioning AB3
A - CFT calorie row 70% of 1 minute max
B - EMOM2
3 close grip bench presses
6 underhand grip Aussie push ups
Accessory
Close grip incline bench 3x12
Single arm row 3x12
5 minute row
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