FBB

Mixed KB Rack Overhead Carry x 20m/arm Scapular Push Ups on Rings x 10
Single Arm Passive Ring Hang x 15sec/arm Ring Face Pull x 10 reps

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A1) Wide Grip Bench Press: 31X0; 10-12reps; rest 60sec x 4 Sets

A2) Pendlay Row: 30X1; 10-12reps; rest 60sec x 4 Sets

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B1) Strict Bar Dips: 2020; 10-12reps; rest 60sec x 4 Sets

B1) Body Row: 30X0; 12-14reps; rest 60sec x 4 Sets

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CONTINUOUS PACE

C) 10mins Continuous:

20m Single Arm Farmers Walk R (heavy load) 5 Strict Pull Ups
20m Single Arm Farmers Walk R (heavy load) 5 Strict Bar Dips

10 Leg Tuck Ups holding dip support