GJ Prep

S w/u
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3x10 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 BP
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10-1 BP ladder @ 135/95 + 1-10 Burpee ladder

* i.e 10x BP + 1x burpee + 9x BP + 2x burpee… 1x BP + 10x burpee
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3x10 standing single arm KB OHP

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5min FLR
* rest as needed but must accumulate 5min total in FLR position.