PE

S W/U

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5x Inchworm + Push-up + 10x Hollow Hold Lat Pull Down + 10x Tuck Pull through 

3 rounds

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M.E. Lower: BB Strict Press 

Work to 1 rep max, then 

3x5 @ 80-85% (Hold last rep 5 sec overhead)

2 min rest 

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4x10-15x DB Rows

4x8-20 Lying Tricep Ext. w/ DB 

Rest 1-2 mins

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20-30 sec Weighted Plank + 

10-12x Side Bend

3 rounds