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Strength – Superset Bench Press and Barbell Bent-Over Row, set of 10,9,8,7,6,5,4,3,2,1
Example – do a set of 10 bench then 10 bent over rows, then set of 9 bench…..
Rest 4 min
Stamina – 4x400m sprint (3 min rest between each set) MAX EFFORT