2 rounds:
12 Lying Side External Rotations (2.5)
12 Single-Arm Pullover (2.5)
12 Lying Side Adduction (2.5)
12 Supine Scaption (2.5)
Flex Leverage Row
8(180-180-180-180-180)
MAG Bar Front Pulldown (mid/neutral)
8(180-180-180-180-180)
Nautilus Plate Load Pullover
8(150-150-150-150-150)
Barbell Curl (BFR)
8(95-95-95-95-95)
Cross Body Hammer Curl
8(35-35-35-35)
3 rounds:
20 Hammer Strength Gripper (115)
20 Band Pull Apart (Red)
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8 rounds:
20yd Sled Pull (90-135-180-225-270-315-360-405)
(as a 4 man relay)
8 rounds:
20yd Sled Push (90-135-180-225-270-315-360-405)
(as a 4 man relay)
2 rounds:
60yd Backward Sled Drag (135)
(as a 4 man relay)
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