1) prep:
assault bike
SLRDL
ground scap work
lateral lunge/rot
2) deadlift - 3x5 @ 285# w. straps
3) close grip bench press - 3x5 @ 155#
*8 x seated full abduction raises @ 5#
4) accessory: 3 sets
8 x single leg kb RDL (53#)
8 x db incline bench (45#)
5) skill:
hollow body holds
seated L sits/loaded extension
kb pushups
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