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Bench Press (4 x 8 @ 75%)

After each set do 250m Row + 15 Strict Pull-Ups.

Bench Press should be narrow grip (your shoulder press grip)

A1: Romanian Deadlift (RDL) (3 x 5 )

A2: Weighted Step-ups (3 x 5 ea. @ 30-35% of Front Squat 1RM)