GPP

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 Curl to Overhead Press

3x5 Push Up + Row

3x10 rev fly

FOCUS

Warm up Bench Press to 80%

5x3 at 80%

Full Rest Between

ACCESSORY

SUPER SET:

3x8 single arm row

3x8 z-press

CORE + COOLDOWN

5 min FLR 

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100x face pull + tri push