Warm up
3 rds
20 dead bugs
20 bird dogs
5 wall walks
60 second supinated hang

Strength

Emotm 14
Minute 1
10 Single arm rows each side
Minute 2
15 banded tricep push downs

2 minutes

Emotm 14
Minute 1
3-5 strict pull ups
Minute 2
15 oh db triceps extension

Workout
5 rounds for time
30 air squats
15 shoulder to overhead

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