Wod

Chest

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3x10 bench press

3x10 incline bench pres

3x10 decline bench press

3x10 dumbbell bench press

3x10 dumbbell flys

3x10 dips

3x10 cable flys

3x10 Sven press

Lift and Abs

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3x10 @60% of: 

Front squats

Bench press

Cleans

 

3x15 weighted sit ups

3x15 oblique crunches each side

3x15 Russian twists

3x30sec hollow rocks

3x30sec planks