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Bench press


*5 Strict Pull-ups after each set (add weight if possible)




5 rounds for completion:

100 ft Single arm overhead KB carry R

100 ft single arm overhead KB carry L

100 ft sled push

15 KB squats (single or double KB)



Back squats @ bodyweight

Bench press @ bodyweight or 3/4 for women

Strict Pull ups

*Scale weights as needed to make this workout challenging but doable within an hour and without sacrificing movement quality.