Warm-up 3 rounds of 10 reps of
Overhead Squat with empty O-bar
Sit-up
Back-extension
Pull-up
Dip
Work
Push ups, 16, 13, 11, 11, max>15
Treadmill Intervals, 20 minutes
80 seconds 7mph, 80 seconds 3mph
Core 2 x 24
Cable Crunches
Cable Push Pull
Hyperextensions
Roman chair knee raises
4 way neck machine
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