Warm-up: 200m Run 2×5 Wall Squat 2×10 Hand Release Push-up or Clapping Push-up 2×10 Lunge in place 2×10 Ring Row Strength: 1a) Bench Press 3×10 1b) Pull-ups 3x Max Effort 1c) Dead Lift 3×10 This will be done as a triple set, Bench/Pull/Dead = 1 set Warm-up for each movement first, 2-3 sets...Read More
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