Warmup: Active Stretching, 400m run, 15 pushups, 20 dips
Strength: Bench Press 10-8-6-4-2-2-4-6-8-10
Stamina: 4 rounds, 10 TRX decline flys, 10 dips, 10 one arm incline cable press, 10 close grip bench
Last push: 200m run, 20 military pushups, 200m run, 20 wide pushups, 200m run, 20 diamond pushups, 200m run, 20 perfect pushups, 200m run, 20 decline pushups
Cardio: sprint 100m and walk 100m for 1200m
Strength: Bench Press 10-8-6-4-2-2-4-6-8-10
Stamina: 4 rounds, 10 TRX decline flys, 10 dips, 10 one arm incline cable press, 10 close grip bench
Last push: 200m run, 20 military pushups, 200m run, 20 wide pushups, 200m run, 20 diamond pushups, 200m run, 20 perfect pushups, 200m run, 20 decline pushups
Cardio: sprint 100m and walk 100m for 1200m
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