Workout of the Day 

A.Speed Bench Press a 9 Set – 3 Reps 

45% Bar + 25% Chain – Every :45 sec  

B. DB Roll Backs – 4 Sets – 12 Reps

C. Max Reps Push Ups : 3 Sets 

20 Minute EMOM

Even: 2 Hang Power Clean + Power Clean

Odd: 100′ Shuttle Run 

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