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North County Friday

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A1. DB Low Incline Bench Press @ 31X1 (put a plate under one end of flat bench); 3 x 8-10 Reps; Rest 30-45 sec

A2. DB Decline Bench Press @ 21X1 (face opposite direction of low incline); 3 x 8-12 Reps; Rest 90-120 sec

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4 Sets:

12 Alternating Arms Russian KBS (Mod to tough) / */**6 KB Snatches per side (Tough)

20 sec Bike Sprint or 150m Row/Ski Sprint

*Rest 3 min