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Friday May 21, 2021



3 Supersets Of:

8-10 Bench Press

8-10 Barbell Bent Over Rows

8-10 Weighted Hanging Knee Raises

Rest 2min. Between Sets

Part 2 (after you finish part 1)

3 Sets of Ring Dips to failure.

Rest 90sec. Between Sets.


15 min cap

100 Double Unders

5 Rounds:

15 KB Swings 55/35

15 Push-Ups

(2 Times)

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