Simple 6
5min eliptical
Press 60x5, 75x5, 90x3, 105x3, 120x3, 135x4
Dips 4x8, 1x15
Chins 10x2 between presses and dips, 4x5, 1x7
10min stairmaster
-Definitely weaker first thing in the AM in certain things, squats and presses seem like two of them.
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