GPP

S w/u

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10x scap pull up + 10x banded pull apart w/ pause “with arms wide open” + 10x dislocates 

2 rds

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10x hand release push up + 10x pull up/ ring row + 10x FDBR

2 rds

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W2H Z Press

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3x5 Z press at 70%

2-3 min rest 

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3x10 Floor Press

3x6 single arm row

3x10 Williams press

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100x tri push down