GHD Back Extension plus Y Raise 2x25
Long Pause Competition Bench Press 5x3 at 75% (220/5x3) followed by 1x2 at 85% (245/2)
Paused Wide Grip Floor Press 3x6 at RPE 7 (205/3x6)
Competition Squat 4x2 at 85% (390/4x2) followed by 1x10 at 60% (275/10)
Pallof Rotation 100 reps/side - as few breaks as possible
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