Skill/Strength:
5 Rounds
5 Scap Pulls with 2 sec hold at the top
5 Lat Pushaways
-Work on slow, controlled movements
-Use bands to assist control, if needed
Metcon:
15 min EMOM
3 Strict Press @ 50% 1RM
6 Alt. Single DB 50/35lb Step Ups onto box 24/20”
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Pauly VanderKelen
500 Row WU
Straight Leg DL: 10 reps @ 135,165,185,205,225,275,315# / 5x15 Lying Leg Raises (V-formation) with 10# on each ankle / 2x50 Flutter Kicks with ankle weights / 5x10 Tricep Pull-downs @ 60# / 5x10 Arm Curls with 80# Barbell / Sauna!
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