ACCESSORY WORK

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3 Rounds Superset:

• 10 Weighted Scapular Pull-ups

• 10 Tempo Ring rows

• 4 Negative Pull-ups

• 20s Dead Hang Hold

• Time Cap - 20:00

WORKOUT OF THE DAY

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Heavy Day

• Back Squat

• For Load every 3:00

• 12-10-8-5-3

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