Bench much?

Warm up:

400 m run

3 rounds:
10 Pass throughs
10 Russian med ball twists
10 Ring rows
10 sec L-sit on paraletts
5 Ring dips
10 Sit ups

Work out of the Day:

Bench press
1-1-1-1-1 Close grip
3-3-3-3-3 Medium grip
5-5-5-5-5 Wide grip

Post loads and thoughts to comments.

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