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5/8/23 bench press 5x5

Warm up

1 minute plank

-10 banded lat pull downs

-10 banded face pulls

Then 3 rounds

5 negative push ups

3 long jumps

1 minute v sit


Strength

Bench press work up to 5 reps at 70% of your heavy 2

Or hit a heavy 7


Conditioning ABAC

A-AMRAP3

5/5 db snatches 50/35

5 aussie push ups


B-Every 90 seconds x 3

5 bench presses 75%


C-Bench press max reps at 80%


D--Tabata push ups

Tabata bench dips

Tabata barbell curls

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