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 push press

1-10 push press ladder at 50%

Increase rest as needed 

ACCESSORY

SUPER SET:

3x12 alt db bench press

3x12 gorilla row

CORE + COOLDOWN

4x 30/30 heavy farmers carry march

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100x Tri Push Down

100x Face Pull