Warm Up:
Upper body lift prep
Shoulder prep
SKILL WORK: 3 sets feet elevated ring rows
Using a pronated grip, with feet elevated, focus on hollow body, neutral spine, and scap retraction. Pull as high as you can, try to achieve btwn 8 and 12 reps each set
REVIEW: Push Press and Deadlift
WORK: 5 rnds
5 Push Press @ 50% bw
200m Row
5 Deadlift @ 50% bw
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