GPP

S w/u

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WARM UP:

30x Dead Bug *pause in each position

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Super set:

3x5 Scap Pull Up 

3x5 inchworm /w push up

3x10 banded dislocates

3x10 banded pull apart w/ pause

Rest some between sets

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FOCUS:

Work to Heavy Push Press

3x5 @ 70%

3-4 min rest

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ACCESSORY

Super Set:

3x10 Dips/Bench Dips

3x12 DB Pull Over

3x15 Williams Press

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COOLDOWN:

100x Banded Tri Push Down

100x Banded Lat Hollow Hold

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3-5 min easy pace echo bike