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Strength – Work up to a heavy deadlift (not a max)
- use overhand grip only
rest 3 min
Superset dumbbell bench press and dumbbell bent over row
4 sets of:
12 dumbbell bench press
12 bent over row each side
- try to do your normal set of 10 weight
rest 4 min
Core – perform 4 sets:
25 buttefly sit ups
10 slow hanging knee raises or toes to bar