Prehab
10 scap pull-ups
10 scap push-ups
10 band pull aparts
X3
Bench press
3@77%
1@80%
3@77%
1@83%
3@77%
1@85%
Max strict pull ups
20 DB front raise
20 bent over flyes
X4
12 DB bench press
12 DB skull crushers
20 banded tricep pushdowns
x3
10 hollow rocks
10 v sits
10sec hollow hold
X4
Rest 1min between sets
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5 min Assault bike with 5 second sprint every minute 8 Trap bar deadlifts Max pull-ups (under grip) (scale to ring row if need) X3 8 e/s...
10 e/s Lateral band walks 5 inch worms 10 banded squats X3 8 single leg KB Romanian deadlifts e/l(moderate weight) 8 reverse lunges from...
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