10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Front Squats
Push Press

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Try using 10 or 12 pound dumbbells.

Remember to drive these movements with your legs!

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Complete 5 rounds of the following

-Max round of Pull-ups
(sub bodyrows, Jumping negs or gravatron)

-Max round Push-ups

rest as much you need between exercises

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