Strength
Incline Dumbell Press
6 x 10
Knees to Elbows
6 x 15
Every 3 Minutes

Flat Bench Press
6 x 10
GHD Sit Ups
6 x 15-20
Every 3 Minutes

Workout of The Day
3 Rounds
500 Meter Row
400 Meter Run

then

Extensive Mobility

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