GPP

Standard Warm Up

2x10 Bird Dog

2x10 Dead Bug

2x10 Pull Apart + Dislocates

WARM UP

SUPER SET:

3x15 chainsaw row

3x5 Push Up + Row

3x10 Lateral DB Raise

FOCUS

Warm up Bench Press to 80%

5x3 at 80%

Full Rest Between

ACCESSORY

SUPER SET:

3x5 eccentric pull up

3x8 db floor press

CORE + COOLDOWN

5 min FLR 

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100x face pull + tri push