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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Warm up BS
Back squat @ 75% 1RM
4 sets, 90 seconds rest, 1 RIR
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Warm up BP
Bench press @ 75% 1RM
4 sets, 90 seconds rest, 1 RIR
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10min light airdyne