GPP

S w/u

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8x banded pull aparts + 8x banded dislocates + 8x scap push ups + 8x scap pull ups

2 rds

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10x Sqt + 7/10x push up + 30m Gorilla Shuffle

3 rds

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20 min EMOM

Odd Minute Movements

4/7x Explosive Push up 

Or

3/5x jump sqt (reset after each rep)

Or 

45 sec plank

Even Minute Movement

7/10x Cal on machine of choice

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Berry Dumbbells

5 min AMRAP

One arm presses for 2.5 min while other hand is held in up position then other arm presses for 2.5 min while other arm is held in up position.

*penalty if either dumbbells drop before 5 min

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Cooldown/mobility work

Chad Painter