Supplemental
6 x 10 Seated Shoulder Press

Strength
Flat Bench Press
6 x 10
Strict Toes to Bar
6 x 10
Every 3 Minutes

Weighted Dips
6 x 10
Sit Ups
6 x 15
Every 3 Minutes

Workout of The Day
4000 Meter Row

Supplemental Endurance
1200 Meter Run
2 Miles AirDyne
1200 Meter Run

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