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Monday, April 14, 2014

Bench Press
work up to 3RM w/ 2 second pauseĀ on chest
3×8 @ 85% of 3RM continuing 2 second pause
In between each set of bench press
Perform 10 Ring Rows with 2 second hold in
contracted position

Bonus
2K row
If row is over 8 minutes perform 1 burpee for
every 5 seconds over 8:00 immediately following
the row

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