Mwod: Row x 2mins, Roll lats & upper back x 10 passes each, Roll triceps on barbell x 10 passes each, Couch stretch x 2mins, Lat/tri/shoulder stretch from rack (waist height) x 1min/side
Bench 5 x3 @ 90%
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Bench 5 x3 @ 90%
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AMRAP in 12 minutes:
12 Body rows
12 KB Swings
12 Box Jumps
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