9/30/23 bench press x 2

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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