06 01 15

A. BS 5×7

B: q(0:30) x 18 (9 min)

B1. 1 set wide grip strict pullup set – target 5+ reps

B2. {0:20/0:10} 1 set shoulder touches (facing wall)

B3. {0:30/0:00} superman hold (load hands if needed)

C. FT: 16-12-8-4 Cal Row

9 Strict Dips after each row

 

D. Extra: Snatch Pull 5×2 @ 115%.  + Scap work

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