- Half kneeling overhead press 10 X 4 - TUT 4:2 last set fast tempo immediately after the third set⠀ - Deadlift 10 X 3 - TUT 5:5⠀ - Split stance Bent over row 10 X 4 - TUT 4:2 last set fast tempo immediately after the third set⠀ - Squat 10 X 4 - TUT 4:4 last set with jumps⠀ - lunges 10 X 3 pause in between each rep ⠀ - Standing crunch 12 X 3⠀ - Swing 20 X 4
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