Warm Up:

Foam Roll
Bas 3 x 2 Minute Rds
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Core
5x2 Bench @ 205lbs Follow each set with 5x Windmill burst push ups
Then:
5x2 Press @ 135lbs Follow each set with 5x HSPU
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Cool Down
5 Wall Ball
10 Squat
10 Deadlift 205Rds
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If Time 30 Minute Bike Ride