STR

S w/u

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10x Dislocate + 10x DB Floor Chest Press + 10x Y-T-Is (each way)

3 rounds, rest as needed

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Test 1RM Bench Press

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Superset of 3 sets:

10x DB Lat Pullover @ RPE 8

8-10x Rear Delt Flys @ RPE8

60s Rest, Repeat

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500m Row/Ski @ 2k -3 + 1 min + 500m Row/Ski