A- 5 x 4 Bench press-
add load from last week
B- 1min ME Bench @ 50 % of above load
C- Row 150m
3 Dips
3 C2B
3 Push ups - feet elevated on a wallball
Row 150m
6 Dips
6 C2B
6 Push ups- feet on wallball ...................
add 3 reps each round
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