December 15th 

Warm-up 

200m run 

20 pass throughs

15 overhead Presses 

200m run

10 push ups

5 burpees

-Stretch chest- 

4 rounds 

10 Bench Press

2up/downs

20 vups 

-Rest 2 mins 

20 DB Skull Crushers 

20 DB Tate Press 

20 DB Floor Press

Rest as needed 

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