5 set of these moves
rest 90 sec btw sets
you client picks mid range weight for this workout
and then will try and use same weight for all moves
and try and rest as little as possible btw moves.

10 renegade row with push up
10 front squats
10 bent over reverse flys
10 jump squats
10 bicep curl to over head press
Source: Workout Of The Day

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