Warm up-50 High knees 50 Butt kicks 25 Push ups25 rows with barbell or dumbbell Strength- Tempo Superset Barbell or dumbbell 5 sets of 6 to 10 reps (going for failure) depending on how much weight you have of Strict press, straight into bent over row (both movements make 1 set) The tempo for both...Read More
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