Here is a great combination that focuses on endurance of the upper back extensors, while integrating squatting, pressing and pulling:
Dumbbell Sots Press 8-12 reps.
Over Head Step Up 8-12 reps per leg
Dumbbel Bent Over Row 8-12 reps
Where in a macrocycle would you use such a combination and why?
How is the rock superior to a box of the same height?
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To your uninterrupted success,