Warm up
1 minute bike
Worlds greatest stretch
30/30 second side plank
Strength
Back squat-Build a heavy 2
Then
5x1@80% superset with max dips
Barbell row-Build a heavy 2
Then
5x1@80%
superset with max dips
20s-Go for 20 rep prs
DB Bench
Front squat
DB row
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