STRMN

S w/u

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20x dislocate

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M.E. Upper: deadstop FB bench from 1board 

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4x6 wide grip FB BP

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20x rolling DB press + 10x push up + 10x heavy band pull apart 

4 sets, 1min rest

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4x8 Pendley row 

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5x 100m ski sprint

fulll rest between