Ph I: Active Warm Up
Max effort 100 M Row
then
Bench Press
5x5
Ph II: 20,18,16,14,12,10,8,6,4,2
Wall Ball @ 20
Kettlebell Swing @ 1.5 Pood
Double Unders
Ph III: Core
L-Sits x4 max holds
Battling Ropes x 4 at 1 min 30 sec rest b/w sets
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