GPP

S w/u

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5x scap push up + 5x scap pull up + 10x banded pull aparts + 10x dislocates

2 rds

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5-10x pull ups + 10x push ups + 10x pallof press

2rds

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W2H BP

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2x BP @85-90% of W2H + 10x Mace 360

5 rds; 3 min rest

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3x10 bench dips

3x10 pull over

3x10 williams press

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100x tri push down

100x face pull