Warm up: basic (run)
Stretch: chest ,triceps, and shoulders
WOD: 10-9-8-7-6-5-4-3-2-1
Decline bench @ 80% body weight
Dumbbell rows @ 20% body weight ( l+ r= 1)
( no push up, just a left / right row)
Ex. 175# body weight = 140# bench/ 35# row
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