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7/8/24 bench press

Warm up

1 minute plank

20 rear delt flys

5 negative push ups

1 minute row

20 unbroken wall ball


Giant set

5/5 single arm row-Increase weight each round

2 bench presses-build a heavy 2

10/10 Bulgarian split squats-Increase weight each round

50 (25/25) flutter kicks

  • continue moving through this circuit until you hit the heavy two on benchpress

  • If you hit a top weight for the row and the split squat continue using that weight until you hit your heavy two on the bench press


3 rounds

Max incline Cuban presses directly into max pinch presses

8-12 db curls directly into max hammer curls

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