All Classes

Forearm Smash 2:00min
Tricep Smash 2:00min

Warmup

(2x) 50 Double-unders (100 jump rope), Toy soldiers,  10 wall angels, 

Advanced/Intermediate

Bench Press - 4 sets, 8/6/6/4 reps
(Add 5# minimum, each set)

Between sets:
10 Box Jumps
10 Knees to Elbows
5 P-bar or Ring dips
1:00min rest

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