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Strength – Superset Bench Press and Bent-Over Row
4×12
- go really slow and controlled
- should be a little lighter so focus on smooth reps
- use same weight for both
rest 4 min
superset hand release push ups and hanging rows
3x max reps of each exercise
rest 4 min
Core – Superset the following
4x 25 butterfly sit ups and 17 hanging knee raises