GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

WARM UP

2x(5-1) pull up ladder

50m Single arm RackCarry after each rung

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FOCUS

6x Overhead side Ball Slam + 3x Chest Throws

2 min rest

5 rounds

ACCESSORY

SUPER SET:

3x8 Rolling Tri

3x60 sec max rep push up

CORE + COOLDOWN

5 min side plank. Minimal drops

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100x face pull + tri push down