Day 23

Today my group did push and started with push press

50 percent on 60 pounds, 70 percent on 90 pounds, 75 percent on 95 pounds and 80 percent on 100 pounds

Then did 3 sets of ten on incline press with 95 pounds

3 sets of ten on front shoulder fly on 15 pounds

3 sets of ten on overhead tricep extension with 144

Then flat dumbbell flys 30 pounds and 3 sets of ten

Then 3 sets of ten on tricep push down on 180 pounds

And 12 min cardio

Then did a 20 min wod and finished with 3 sets of 30 seconds on battle ropes

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