A. Strength (00:15-00:40)

5 sets of:
Dumbbell Z-Press x 8-10 reps

Stationary Dips x Max Reps

(add weight or assistance to allow your rep range to sit between 10-15 reps)

B. Conditioning (00:40-00:56)

4 rounds of AMRAP 3 minutes

5 Strict Pull-Ups
10 Russian Kettlebell Swings
15 Push-Ups

rest 1 min between

C. Accessory
100 Lat Pulldowns (in a hinge position, elbows locked pull down with lats)

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