Travelled for a wedding this week and am just stiff and beat up. Just wanted to move today.
1) 5 min assault bike
2) 4 sets:
5 x trap bar deadlift @ 225#
5 x slow eccentric shoulder openers (10#)
8 x ab wheels
3) 4 sets:
60s assault bike push
10 x dead stop d.kb alternating rows (55#)
10 x d.kb alternating floor presses (45#)
10 x lateral mb slams (10#)
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