1.) Box Jumps x 15-20
holding small DB's
2.) Bench Press 8x3
3.) Bent Row 4x6-8
4A.) Close Grip Push Ups 3 x Submax (weighted)
4B.) Hanging Leg Raise 3 x 10-15
4C.) Supine Row 3 x Submax (weighted)
Preferably with thick rope or towel
5.) Reverse Hypers/Back Extensions 3x10 (Light for Recovery)
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