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Thursday

Baseline

3x
1/1 arm bar
3/3 halos
3 prying GSQ or cossack squats
5 ring rows
 

Practice

4x
5/5 step ups
5 pull-ups
bear crawl length of gym and back with yoga block
Rest at least to 70%

4x
5 GSQ
5/5 bent over rows
1 min plank
Rest at least to 70%

20:10 x 6
KB swings


Durability

Roll, stretch + alligator breathing

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