Bench Press
Take 3 sets to Warm up and build to get to your 70-80%
Then:
6x5 70-80% of 1RM
in-between each set 10 Goblet Squats 50/35#
Rig 15min - running timer
Strength Circuit
35:20 3 sets 2 laps
DB Kneeling single arm press 40/25
Rig Sumo squats 185/125
DB snatches 50/35
KB bench single leg DL 55/35
Swiss ball plank extensions
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