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Strength – Back squat 1×15, 2×8
then front squat 1×10, 2×5
rest 3 min
Dumbbell bench press 4×15 (slow and controlled)
rest 4 min
Core – accumulate 5 min plank
* when you rest, the clock stops and starts again when you do. Ex, 5 sets of 1 min plank with 30 sec rest or 10 sets of 30 sec plank with 30 sec rest.