Weightlifting Every 2 minutes, for 10 minutes (5 sets): Bench Press (3) Keep all sets above 80% of your 1-RM. These should be heavy by set 3. Metcon Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs) 35/20 Hand Release Push-UpsRead More
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