A1. Dumbbell Bench Press; 5x5; all @TOUGH; rest 30sec
A2. Push Ups; 5x5; make it tough; rest 30sec
A3. Dumbbell Bent Over Row; 5x5; all @TOUGH; rest 30sec
A4. Hammer Curl; 5x5; rest 2 mins
+
20 mins @easy effort:
400m jog
20 air squats
10 DB snatches @moderate
5 Burpee Box Jump Overs
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