Lean Phase

S w/u

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20x dislocate

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10-1 push up ladder

*after each seat 3x ball slam 

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Warm up BP

5x3 @ 80%

*chase each set with 10x heavy mace 360

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3x12 seated DB OHP

3x12 T-bar row

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3x1min max rep weighter sit up @ 15# plate