Prehab
200m row
20 sec plank
10 squats
X3
20m weighted lunges (KB front rack)
X5 with 1:30min rest b/w
5 strict ring pull-ups
5 deficit push-ups on KB handles
5 ring rows
15 seconds static top of dip hold
X5
60m farmers carry
15 barbell bicep curls
25 banded tricep extensions
x4
50/40/30/20/10 cal row
Rest 1min between sets
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