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Notes

Light upper (chest + shoulder) + lower

3 x 10-12, 45 secs rest between sets, 90 secs between exercises

Weights at 70-80%

Warm up

3 mins jumprope

2 x 90 secs side bridge with swissball

3 x 10 barbell rollout (50 lbs)

3 x 10 30" box jump