GHD Back Extension plus Y Raise 2x20
Long Pause Competition Bench Press 5x4 at 65% (190/5x4) followed by 1x3 at 75% (220/3)
Paused Wide Grip Floor Press 3x10 at RPE 7 (165/10, 175/10, 175/10)
Competition Squat 4x4 at 75% (345/4x4) followed by 1x6 at 65% (300/6)
Pallof Rotation 60 reps/side- as few breaks as possible
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