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Bench Press 
5 x 5 @80%
4 rounds 
2 mins row 
2 min kb swings 
2 mins rest

Extras 
Endurance 
bike 
4 min standing damper 10 
5 x 30 sec stand, 30 sec seated 
60-65 rpm, 95-100 rpm 
4 min spin 80-85 rpm damper 1 
4 x 1min  seated, 1 min stand 
80-90 rpm, 60-65rpm 
4 min spin 75-85 rpm damper 1 
4 min x 1 min standing, 1 min seated 
60-65 rpm, 95-100 rpm 
4 min spin 75-85 rpm damper 1 
5 x 30 sec stand, 30 sec seated 
60-65 rpm, 95-100 rpm 
Strength 
4 rounds (super set)
6 banded SA KB lunges e/s 
5 weighted chin ups 
rest as needed after each round 
4 rounds 
5 weighted ring dips 
15 Banded glute bridges tempo slow 
rest as needed after each set 

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