Volume, Intensity and speed are not always synonymous. While working through todays volume, maintain a clear intensity that favors technique over speed. Every rep should be ideal, not just completed. Its important to make the shift in training for quality, not only will it award longevity but also efficiency when called upon during intensity. 

Strength/Volume: 

1) 30 Ice Cream Makers 

2) 20 Skin the Cat

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