BRID warm up
8x2 strict press
(heavy)
(rest as needed)
500m row
20 parallette hspu (8" deficit)
500m row
20 strict hspu
500m row
20 kipping hspu
3 rounds (for quality)
5 muscle ups
10 barefoot pistols
2 legless rope climbs
(if you struggle with any of these, do progressions for that movement. now is the time for progressions, not just continuing to use poor form or skip reps)
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