GPP

S w/u

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10x banded pull apart + 10x banded dislocates + 10x banded Push Press + 10x banded hollow lat pull down

3-4 rounds

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W2H double Push Press

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3x PP @ 70% + 100m row/ski/run sprint  + 3 min rest

7 sets

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100x banded face pull

100x banded triceps push down

100x Lat pull down