UPPER
Warm Up:
2x Quadruped Lat Pull x10 ea.
Bent KB Press x10
Jerk x8
Main Work:
Dynamic Bench 9x3 @ 50%
Accessory:
x3 Floor Press x10
Pull Ups x8
x2 Shrug 1 1/2's x30
Push Press x10
Banded Horizontal Row x12
Cool Down:
Stretch, Foam Roll, and Breathing Drills
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