Day 3&4: Control Lower & Upper Day
Warm up: Max Shank's Strength Primers
90-90 hip mobility with rotation x10
Quadruped hip circles x5
Downward dog to knee tuck x8
Strength:
6x4 Pause Squat @90kg
3x4 Pause Deadlift @100kg
6x4 Spoto Press
6x4 Pause DB Row @20kg
1x10 Sh Press @40kg
1x10 Pull-ups
Tabata: Row
63 cal
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