Warm-up – Row 1000m,7 Way Shoulder Stretch
Lift – 5Sets- Bench Press X 4-6 Reps, 10 Banded Rows, 10 Banded Reverse Fly’s, 10 Band Pulls/ Arm
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WOD –Alternating EMOM X12- 1- 12 Burpees, 2- Max Reps Unbroken Ring Dips