| Warmup 3 sets 10 scap pushups :20 ring support hold Then: 2 sets 3 strict press up to workout weight 2 burpee over the bar 1 ring dip |
| Workout For time: 60 strict press 75/55 40 burpee over the bar 20 ring dips Rx+40 strict hspu |
| Finisher 3 sets of 15 bicep curls 15 tricep extensions 15 lateral raises |
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