Warm up
1 minutes plank
1/4 mile run
10 inch worm push ups
Strength
Bench press-Build a heavy 6
Conditioning
4 Rounds
0:00 1/4 mile run for time
3:00 2 x 3 bench presses + 15 barbell curls
6:00 repeat
Accessory
Incline db bpinch press 3x15
5 x 20 push ups
Extra mile
Run an extra mile
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