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Individual
Strength – Each FF – Back Squat
2 sets of 3, using 70% of your 1-rep max
3 sets of 3 using 78% of your 1-rep max
2 sets of 3 using 83% of your 1-rep max
Rest 5 min
Core – Super set:
Superman 4×25 and Windmills 4×10 each side
rest 3 min then super set:
Butterfly situps 4×20 and hanging knee raises 4×15