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Strength – Perform a set of 10 of each, 9 of each,8,7,6,5,4,3,2,1
*superset, do 10 bench then 10 bent over row, the 9,9…
Bench press body weight (modify as needed)
Bent over row ( use same weight as bench if possible)
Rest 4 min
Run 1 mile moderate pace
walk for 2 min
Run 1 mile faster pace
walk for 4 min