AM. - Select Pers
5 rounds of:
10 Heaves
3 Cadence Push Ups
PM. - Strength Pers
8 x 3 Bench Press
3 x 15 Rolling Tricep Extension
1 x Max Rolling Tricep Extension
Then:
5 Rounds of:
30 seconds Clapping Push Ups
30 second Bent Over Row
Rest 1 Min between sets
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