GJ Prep

5min light row
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10x Goblet sqt
5x pull up
5x chin up
5x inch worm
10x rack sqt (5L and 5R @ up to 50% BW)
10x KB high pull 10x heavy KB swing 10x Halo
5x KB DL @ BW w/30sec farmers hold on 5th rep
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30min row