.Banded uneven Towel Pull-ups6 sets of Max reps
*alternate sides per set (3 sets/side)
**Choose a band that allow you to do a minumum of 7 reps on the first set. If you don't need a band to do 7 reps, do it bandless
3 Alternating sets
-18 Gorilla Rows
-12 / side single arm thoracic ring rows
-24 Alternating Dumbbell Hammer Curl
-15 barbell hip thrusts
8-10 sets:
10 unbroken Wall balls @ 20/14lb to 10/9ft
--rest as little as needed to maintain unbroken sets--
*use the new WB standard from 23.1
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