Strength: Bench – 20 x 50%, 15 X 70%, 10 X 80%, 5 x 90%

4 rounds of:

Farmers walk – length of gym and back – Dumbbell area to my office. 45/25 in each hand. walk there and back. – NO RUNNING

10 side to side pullups- (use a band if you have to-these are hard!)

10 alternating knees to elbows

10 lateral lunges

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