1. Bench Press sets of 3
2. 10 dumbbell thrusters rest 60 sec x5 75/50 lbs dbs
3. 30 overhead squat 155/105
10 rope climbs
60 wall balls 30/20
4. 100 hspu
stationary bike 1k with tough resistance
5. 5 muscle ups on the minute for ten minutes wearing 10 lbs vest
after last set drop the vest and do 25 strict pull ups then 25 chest to bar
6. 1 hour on the bike
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