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warm up

2 rounds:

- Band Shoulder Series

-10 Lat Prayers

-5 Spiderman complex

-15 Rocking Hip Flexor

strength

A1) Pause Back Squat 3x5-8

A2) Pause Strict Pull ups 3x5-10

conditioning 

Partner workout

3 sets:

• 20 DB Push Press

• 20 DB Bent Over Low Row

• 20 Bulgarian Split Squats/Leg

-Split reps