GPP

S w/u

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20x dislocate

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10-2 ladder (evens only)

Med Ball Slam

*10x Mace 360 after each rung

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W2 5RM close grip BP

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2x BP @ 5RM + 3x devils press + 3 min rest

5 sets

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5x10 KB Z Press 

1 min rest between

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100x band pull apart

100x banded triceps push down

100X banded face pulls