Warm up
90/90
2:30 each side and direction

4 RDS
20 Cossack squats
15 band pull apart
10 PVC pipe shoulder openers

Strength
Every 3 minutes for 21 minutes
7 shoulder to overhead

Adding weight

Workout
Emotm 12
Work 40
Rest 20
Min 1 dips
Min 2 pull ups
Minute 3 medball cleans

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