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Strength – Every min, on the min, for 10 min – complete 8 back squats (use lighter weight for this, a weight you could squat 20x)
rest 4 min
Seated dumbbell shoulder press – 1×12, 4×8
rest 3 min
50 pull ups fast as possible – break up as needed
rest 4 min
50 deadlifts as fast as possible @50% of 1 rep max