Strength Day
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Bench press 5x3
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Box Squat 5x3
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Deadlift 5x3
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Super set
5x
5 Band-resistant pullups
10 Band-resistant dips
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Farmers walk, 5x 30ft, go as heavy as possible in as little time as possible
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5 rounds
100m swim
20 push-ups
20 flutter kicks
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Mix in whatever accessory exercises you feel necessary, do not exceed 4 exercises
Band- resistant pullups for those wondering.
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