Mass Gain : se

Standard w/u

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10x push up + 10x mace 360 + 5x ball slam

5 rounds

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W2H sling shot bench press

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10x10 bench press @ 5-10# more than last week if all sets and reps complete

2min rest between

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4x10 single arm KB OHP

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500m Row @ 2k pace + 2min rest

3rds