Warm-up: 200m Run then 2rds of: 10 Glute Bridge 10 High Box Step-ups (glute activation) 6 Narrow Grip Strict Chin-up Strength: 1a) Back Rack Split Squat 4 x 6-8 each leg @31X1 Rest 60sec between legs 1b) Supinated Grip Bent Over Row x 6-8 @2111 Then, one set of Back Rack Split Squats x 20...Read More
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