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Strength –Bench Press (rest 2 min between each set)
Maintain Proper Form For All Sets
1×5 @ 60% of one rep max
1×3 @ 70%
1×2 @ 80%
1×2@ 90%
1 x 1@ 95%
Rest 4 min then super set
Bent over row/upright row 1×10, 5×5, 1×10
rest 5 min
Run 1 mile