4 Sets:
2 Bench Press
8 Wide-Grip Bent-Over Barbell Rows
Rest 2 minutes between sets
-Finisher:
8-10 Pause Bench Press @ 55–60% of your heaviest set of 2
2-second pause at the bottom of each Rep.
Then..
20-Minute AMRAP
400m Run
10 Dumbbell Push Press
20 Alternating Box Step-Ups
10 lateral Burpees Over the Dumbbells
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