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Wednesday, November 14, 2023


A. Take 15 minutes to complete 4 sets of the following 

    A1. 10-15 Flat DB bench press 

   A2. Strict Pronated pull-up Max reps in 45 seconds 

    A3. Star/side plank 30-45 sec/side 

B. 3 rounds for time 

Run 300m 

15 s2oh @ 135#/95# 

30 ab mat sit-ups

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