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For time:Row 500 meters or Run 400m
30 body-weight bench presses*
Row 1,000 meters Or run to Gary ave plus a lap around our building
20 body-weight bench press
Row 2,000 meters Or Run a mile…
10 body-weight bench presses

*Alternate: With your shoulder blades supported on top of a medicine ball and your hips parallel to the ground and even with your shoulders, you will bench press the heaviest set of dumbbells you can. IF you can press the set you have 20 times without rest, you are TOO light.
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