6 rounds or more of the couplet: Dumbell Bench press (6-8 reps), Single leg lunges (with rear leg raised behind on bench) holding dumbells at sides Strength
Do 6 plus rounds of the following couplet. Minimize rest and go for heavier weights overall.
Dumbell Bench press (6-10 reps each set) going really deep for max ROM and no bouncing, control the weight
Single leg lunges (with rear leg raised on bench behind) deep, holding dumbells at your sides
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