A. Dumbbell bench press, 8-10x3; rest 2 min
20# dumbbells, 10 each time.
B. Weighted russian twist, 12-16x4; rest 1 min
12#. 16 each round
+
3 rounds for quality:
5 assisted pull ups
10 alternating shoulder taps
15 cal bike
Don't think I have the time.
+
Three way banded hamstring stretch
90/90 pec stretch
Calf/achilles stretch
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