WU and CD ride for spartan gym "pushing " workout - Jesse Uhlorn's 4.0 mi bike ride
4 sets bear crawls, wide push ups, BW squats 4 x 12; step ups, weighted tricep dips, calf raises all 4 x 12; standing single arm shoulder press, step ups, 4x 12; planks to arm lift and dead bugs- 3 sets
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