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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W2H BS

Back squat @ 70% 1RM

3 sets, 90 seconds rest, 3 RIR

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W2H BP

Bench press @ 70% 1RM

3 sets, 90 seconds rest, 3 RIR 

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2k Row @ 2k +10sec