Hypertrophy

S w/u

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20x dislocate

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SSB

10x @ 30%

2x5 @ 50%

4x4 @ 60% *3-5sec lower on each rep

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4x 6-1 pull up ladder

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10x 90/60 Row/ski

@ 2k + 6-8sec

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100x band pul through

100x band face pulls 

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800m sled drag