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 3 ct pause BP

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3x BP @ 70-80% + 10x mace 360

4 rds; 3 min rest

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3x10 over head tricep extension

3x10 single arm row

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100x banded tri push down

100x face pull