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Strength – back squat
3×7
5×1 pause squat
- hold for 10 sec in the bottom of the pause squat
rest 3 min
Standing strict barbell shoulder press
5×5
rest 3 min
Core – complete 4 sets of each with 1 min rest between each set (all the way through the list is one set)
15 toes to bar or knee raises
15 bicycle crunches
30 supermans
20 butterfly sit ups