A.1 Bench 5 x 65%, 5 x 75%, 5 x 85% and 10 x 50% of your (TW) Training Weight = 90% of 1RM
A.2
8 Rounds
10 Box Jumps
5 Strict Pull Ups
5 Burpees
A.3
100 x 4 Count Flutter Kick
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