1) Push presses: warmup sets, then-95x4-105x4-105x4-95x8
2a)Bench Press: 95x6-100x6-105x6-Pushups w/feet up x10
2b)Wide pullups: x5-5-5/neutral grip x10
3)1 arm rows: 55x7-55x7-Kroc rows-45x20
4)Abs:decline situps 2x15/Ball pikes 2x8-10
Double under and handstand practice
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