A. Bench
EMOM x 10 Minutes:
5 Bench Press (205/115)
B. Strict Pull-Ups: 4 Sets Of Max Reps
Rest 3 minutes between sets. Use a bands if you can’t get at least 7 reps.
C. MetCon (AMRAP) x 15 minutes
250m Row
12 Dips
D. Hip Extension: 4 Sets Of 10
Rest 90-120 seconds between sets. Add load as deemed fit.
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