2k Prep : PWR

10min Strapless Row

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20x shoulder dislocate

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DB complex: 6x of each

LDBR + Hi-pull + FDBR + curl + OHP + push up with row

3rds @ 10-20#, rest some between

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W2H multigrip bench press

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3x BP @ 70% + 100m Row sprint

7rds, 2min rest between

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3x10 kneeling single arm KB OHP

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5min FLR

each drop = 250m row sprint