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Work your way down the screen completing all of the reps/sets of the strength option before moving to the conditioning option. After completing one exercise, you will complete 20 dumbbell push presses at a max amount of weight before moving on.
Block 1: (strength cycle option) 50+ mins
Complete your warmup, complex warmup and seated shoulder press. Get a good warmup in before working up to 90%. When completed, move on to the supplementary work. Complete all 4-5 sets of one exercise before progressing to the next.
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