12.8.20

A. Strength


4 sets of the following giant set


3 Bench Press @ SLOW tempo (42X1)

6 Strict Pull-Ups w/SLOW eccentric & pause at the top (3010)

9 Hand Release Push-ups


B. Conditioning


10 minute AMRAP


12/10 Calorie Row

10 Pull-Ups

9 Push Presses 95#/65#

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