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A. Bench press – work up to a heavy set of 3, then drop to 80% of that weight and do 3×2 (rest 1 min in between the sets of 2).

B. 3 rounds: 20 hand release pushups, 25 heavy Russian kettlebell swings; rest 1:1.

C. 3×20 GHD situps, 3×10 GH raises (or 20 hip extensions)

Please remember to sign up for the classes on Saturday morning if at all possible. Thanks!