WARM
Std warmup
15 partner medball tosses (underhand)
2x10 pushups
MAIN
A. pullup & dip progressions
3x3 strict pullup
2x8 partner pullups 3-1-1 tempo
3x5 dips, 5-1-1-1 tempo
B. Airdyne 40 cals for time (1:30)
C. Close Grip Bench
3x5 at moderate weight (I went to #135)
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