PWR : STR

s w/u

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10-1 Push-up Ladder + 1-5 Pull-ups

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W2H BP

BP Waves:

2x @ 80% + 3x @ 70% + 5x @ 60%

5 rounds, 2-3 min rest

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3x10 Bent Over BB Row

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3x 250m + 1 min rest @ 2k-7