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A1. Close Grip Bench Press

  • @3131; 10,10,10 - Rest as needed

A2. DB Power Row

  • @2112 12-15x3 - Rest as needed

B. 3 Sets

  • 1 min- AMRAP banded tricep kick downs
  • AMRAP BB bicep curls @40x0

C. 12 min AMRAP @80-85% sustained effort:

    • Run 800M
    • 20 push-ups
    • 10 ring rows



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