GPP

standard Warm up

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5x inchworms

5x KB Halo

5x scap-pull up w/ pause

5x scap Push up w/ pause

3 sets

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(1-10 ) DB complex

Push up + Renegade Row + Overhead Press

10x KB around the world after each rung

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super set:

x5 Bamboo Bar OHP w 10 sec hold OH each rep

x15 Bench Dips

10x Gorilla Row

3 rounds

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100x Face pulls

100x banded triceps pushdown