GPP

S w/u

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WARM UP:

20x Superman Arm Rotations

20x Pallof Press

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Super Set:

3x10 Rev Fly w/ pause

3x5 Inchworm w/ push up

3x10 Banded Pull Aparts w/ Pause

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FOCUS:

W2H Dead Stop Bench Press

3x5 Dead Stop Bench Press @ 70%

Full Rest

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ACCESSORY:

Super Set:

3x12 Gorilla Row

3x10 Piston Z-Press

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CORE:

4x 30 sec Dead Hang Rings

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COOLDOWN:

100x Banded Tri Push Down

100x Banded Face Pull