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3 x 10 pullups
3 x 20 abmat situps
1,1,1,1 Floor press
pick a weight that makes you feel unsafe without a spotter and then proceed to crush it!
4 x 6 KB bench press with a purple band
wrap the band around your back and into each hand, grab 2 kettlebells and bench away
8 x 4 Plyometric pushups onto plates - do a narrow grip pushup, explode up and land on plates that are outside your handwidth. Walk your hands back down and repeat for the set.
4 x 15 bentover row
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