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: one. drive ups into weighted hen puppies (hold a dumbbell in a single hand; do a drive up then at the top of your drive up, elevate arm with leg and opposite leg); 2. flying stork (stork with rear delt fly, apart from you leap from leg to leg into stork for each fly); 3. pistol squats. Repeat strength. Cardio:Use dumbbells rather then barbells wh