Warm-up2mins run/skip/bike/row 3rounds of: 10-15 perfect push-ups. 10 good morning 10 OH Squat

Part 1 A1. barbell press 6x3 @ 85%, sets across, rest 60sec

Part 2 5 rounds, rest 30-45sec between each station: B1. 40sec airdyne or rowing sprint B2. standing dumbbell press, sets of 8-10 B3. strict chin-ups, max reps

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