Warm up
1 minute row
30/30 second side plank
10/10 single leg deadlifts
5 inch worm push ups
Strength
Bench press 3x4
20s
Deadlift
Db front squat
Underhand grip row
Close grip bench press
Extra credit
Incline db bench 3x12-15
Superset with
100 meter fat grip farmers carry as heavy as possible
15 reverse hypers
10 GHD sit ups
10 leg curls
50 calf raises
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