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Strength – complete 50 deadlifts as fast as possible
* choose a challenging weight and break up as needed
rest 4 min
Bench press – 5×5 heavy then 2 sets of 50 with 2 min rest between each set
* it may be the bar but choose a weight and push through
rest 4 min
Core – complete 4 sets
15 hanging knee raises or toes to bar
20 butterfly sit ups
heavy dumbbell single arm hold for 30 sec each side
* for this, hold a heavy dumbbell in one hand while keeping your body straight