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Push It: Complete four exercises with 15 reps each as fast as you can. For each exercise, pick a weight that you can barely manage for 15 reps. Move from one exercise to the next as quickly as possible. Perform the 300 on day one and this "Push it" on day three, repeat. Take a rest day in between Bench, military, leg press and med ball crunch

bad practice + bench pressing= an abused racquet