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From Youtube

Femmefit Tuesday January 14 2020

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4 sets
5 one arm Arnold
press-each arm
5 strict pull-ups/banded
Or inverted bar rows
5 one arm push press
Each arm

WOD
“””The Chief”””
Repeat 5 times
Amrap in 3 minutes
3 dumbbell power cleans
6 push-ups
9 air squats

Then rest 1 minute