Warm up

2 rds

Oh carry down and back each arm

5 swimmers

15 band pull aparts


2 minutes foam roll on lat/tricep each side.

4 minute prayer stretch on soft box

Strength aka pump sesh

Emotm 16

Even single arm oh triceps extension (8 each arm)

Odd 12 drag curl with bb


Amrap 15

15 Dips

40 drops step Db lunges

Split carry

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