| Lift Bentover rows 5@ 60 70 80% (5+) superset with AMRAP ring pushups |
| Workout 8:00 AMRAP 4,8,12, etc Abmat situps Single arm dumbbell hang power clean 50/35–do all the reps on each arm each step on the ladder Db box stepups 1×50/35 to a 20/16 Rx+ ghds |
| Mobility 1:00 pec roll/side 1:00 childs pose 1:00 thread the needle/side x 2 sets |
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