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A. Push press – 3×3 @ 80% with 3 sec negative on each rep.

B. 3 sets of max effort pull-ups, with slow negative on the final rep of each set.

C. 3 sets of max effort scapular pull-ups with a pause at the top of the movement. If these are super easy for you, try doing them with one arm, with a foot assist.

D. Mountain climbers – 3 sets of 6-10 (per side) at a slow and controlled pace.