Gym Jones Prep

S w/u
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1-10-1 push up ladder
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Shoulder dislocates

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W2H BP
3x BP @ 80% 1RM + 3x explosive push up
5sets, 3min rest between
1x8+ @ 70% 1RM

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3x (1-5) pull up ladder
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8x 60/60 @ 2k pace