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9/8/25

Strength

Strict press-1x20 empty bar

Then

Build a heavy 12

Then

Every 30 seconds for 8 rounds

3 strict presses for times


3-5 rounds

10 pull ups-POW

Dips-POW


Extra

5 rounds

15 arms only wall ball

12/12 single arm rows


 
 
 

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