GPP

S w/u

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8x scap push up + 8x scap pull up + 10x banded pull apart + 10x dislocates

2 rds

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DB Complex: 5x of each

Bent Row + clean + PP

*30m bear crawl after each round

3 rds

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W2H Football Bar BP

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3x Wide Grip @ 30-50%

3x Neutral Grip @ 30-50%

3x Close Grip @ 30-50%

3 rds; 4 min rest

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3x10 williams press

3x10 bench dip 

3x10 ring row

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100x face pull

100x tri push down