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Strength – Seek a 2 rep max deadlift then complete 4 sets of 2 @80-90% of that 2 rep max
rest 4 min
Seek 2 rep max bench press then complete 4 sets of 2 @80-90% of that 2 rep max
* be sure to warm up lower back and hamstrings well before deadlift and shoulders before bench
stretch for 15-20 min