PWR

S W/U

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3 rounds

20 sec each with bands:

pull apart

bent row

hollow hold pull-down

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4x 5 bench press @ 70-75%

**2-3 min rest between sets

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4x super-set

10 gorilla row (L + R = 1)

5 plyo-push-up

** 30 sec rest between sets

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4x 60/60 farmer carry