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Incline bench press 5-5-5-5

Then:

4 rounds of:

Row 500 meters

20 push-ups

Form notes:

For the incline bench press, you can either increase the weight each set and finish with one heavy set of five, or you can use the same weight for all 4 sets. The goal is to use a challenging weight and not miss any reps.

Use a spotter if you need one.

Keep your shoulder blades retracted on the bench and push the bar up and down in a straight line.

Ont the row, try to make all intervals the same pace.