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Strength – Deadlift
6×3
- Don’t go too heavy but just heavy enough to focus on good quality reps
- overhand grip only
rest 4 min
Superset Dumbbell Bench Press and Weighted Pull ups
5×5 of each
- alternated between bench and weighted pull ups
- go a little heavier and use a dumbbell between feet for the pull ups
rest 4 min
Core – do 4 sets of the following:
20 butterfly sit ups
15 hanging knee raises (strict)
