Movement Prep:T-Spine Mobility 15 wall slides

Strength: a1. Press 4x2-3, rest 60sec a2. chin-ups, 4x2-3, rest 90-120sec

Metcon: 8mins AMRAP 3 Shoulder Press (DB or Barbell) @ 65% 5 pull-up (advanced athletes = chest to bar) 7 burpees

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