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A. Bench press – 5×3@80-85%.

B. Alternating with a partner:

20 rounds (10 each) of 30 seconds row/bike for calories. If you’re working solo, keep a 30 second rest interval. These should be done at a challenging pace, but don’t blow up on the first few rounds either.

Compare to March 30 2016.

C. 3×20 GHD hip extensions.