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Thursday

Baseline

3x
1/1 Arm Bar
5/5 Windmills
10 GSQ


Practice

3x
10 DFSQ
10/10 Pistols
10/10 Bent Over Rows
30 sec/ 30 sec Side Plank

3x
10/10 Floor press
10 Kettlebell Flys
10 Ring Pushups
10 TTB

Durability

Roll pecs and shoulders
Stretch