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A. Bench press – 5×3@31X1 tempo. Aim for 75% or more.

B. 3 max effort sets of strict pull-ups.

C. Alternating with a partner:

10 rounds (i.e. 5 each) of 2 minutes on the rower or Airdyne bike.

D. If you have time, or do this as homework: 3×40 tuck or straddle rocks. If you are not able to maintain a good hollow position in your straddle, do straddle holds instead.