Aerobic Base
S w/u
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10x air squats
10x KBS
10x goblet squats
3 rounds
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Primal movement complex
Shoulder dislocates / pull aparts
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3x max rep BS w/3RIR @ 65% 1RM
3 sets, 90 seconds rest
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3x max rep BP w/3RIR @ 65% 1RM
3 sets, 90 seconds rest
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cool down:
2k Row @ moderate pace