WARM
std warmup
200m run
shoulder mobility work
MAIN
A. Work to a heavy triple-push press, then do 4 sets of 3 push press.
I went to 125#
B. Pullup progression
3x3 strict weighted pullups (10# DB)
2x8 partner pullup 5-1-1
C. 1 min max cal airdyne
32 cal
D. Dip progression
3 sets (5,5,4) of 5-1-1 dips
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