GHD Back Extension plus Y Raise 2x20
Long Pause Competition Bench Press 5x3 at 70% (205/5x3) followed by 1x2 at 80% (235/2)
Paused Wide Grip Floor Press 3x8 at RPE 7 (185/3x8)
Competition Squat 4x3 at 80% (370/4x3) followed by 1x6 at 70% (325/6)
Pallof Rotation 80 reps/side - as few breaks as possible
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