GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 Rev Fly

3x5 Push Up + Row

3x5 Hindu Push Up

FOCUS

Warm up Bench Press to 80%

5x3 at 80%

Full Rest Between

*if all reps hit last week add 5#

ACCESSORY

SUPER SET:

3x10 Williams Press

3x10 Single arm KB Clean + Press

CORE + COOLDOWN

4x 30/30 Hollow Hold

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100x Tri Push Down

100x Face Pull