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:40 work / :15 rest, 4 rounds, no rest

  1. reverse grip chest press
  2. hammer curl
  3. pike push up
  4. ring jump squats
  5. wide push-up
  6. reverse fly with resistance (band pull-apart)
  7. db chest fly on exercise ball
  8. barbell bicep curl

finisher:  2 rounds of 15 ring rows and 15 pushups


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