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Strength – Back squat 5×5
* decrease load and pause for 3 sec at the bottom. Do not bounce out of the bottom
rest 4 min while warming up shoulders
Stamina – 3 sets with 3 min rest between each set, use a spotter
max reps body weight bench press (modify as needed)
max pull ups
* for a 205lb man, bench 205lbs as many times as possible then immediately do as many pull ups as possible, rest 3 min then do it again.