| Warmup 3 rounds :10 flexed arm hang 10 straddle hollow rocks 30 banded pullaparts |
| Strength Day Every 3:00 for 8 rounds 1 max set of strict pullups (banded pullups if you don’t have them) 5 RFESS/leg 10 dumbbell/kb hip thrusts |
| Cooldown 1:00 pec smash/side 1:00 couch stretch/side |
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