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Strength:
4 Super Sets:
20 Single arm Dumbbell Bench Press (10L/10R)
8 Single Arm Dumbbell Row (Heavy)

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Conditioning:
4 rounds of :30 work :30 rest
Row Cals
Handstand Pushup (Fx: Push Ups)
In place Lunges (32/24) (Fx: 24/16)

*Alternating movements