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Upper Body Strength & Muscular Endurance Deload

A: Barbell Bench Press - 4x3@60-65% or RPE 6
- :02s eccentric with a powerful concentric. Don’t bounce off chest.

B: Tempo Push Ups - 3x10
- :03s down

C: Superset x3
Cable Row - 12
Banded Pull Aparts - 20

D: Plank Variations - 4x:45s
- Low - High - Side - Side