Warm up
1 minute plank
Then 4 rounds
5 barbell rows-Increase weight each round
5 v ups with a 3 second pause at the top
5 hand release push ups with 5 second negatives
Strength
Bench press-zbuild a heavy 2
Conditioning
15-12-9-6-3
Cal bike
Db bench press 50s/35s
Left arm db row 50s/35s
Right arm db row
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