GPP

S w/u

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2x(5-1) Pull Up Ladder

*5-10x push up every rung

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Work to Heavy Bench Press 

Within 5 sets

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3x1 Bench Press @ 90% of Heavy

3 min rest

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Super Set

3x10 Williams Press

3x10 Single Arm DB Row 

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Bamboo Bar Complex

5x Overhead Press + 30 sec static hold + 5x Overhead Press

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100x Banded Tri Push Down

100x Banded Face Pull