8-10 Landmine row R/L
8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk
3x
5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk
6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU
15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3x
Go Faster pace with this sequence
15-20 band/db pull apart https://youtu.be/uMUB2xrstyA
12-15 band upright row https://youtu.be/bi1gyj2pPXs
20 bench side raise R/L
2x
10 -12 barbell rollout https://youtu.be/_ZxfrZoM6rs
Run 800- 300-200
3x
(run the 800 hard as possible, but be happy, grateful that you have legs to run )
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8-12 Seated DB Arnold shoulder press https://youtu.be/uwJAMIL8mgk
3x
5-7 Negative pullups low bar https://youtu.be/2V9USNE1wdk
6-8 SA landmine press (deceleration ) https://youtu.be/TeHLgF6WyJU
15-20 Lat pulldown https://youtu.be/6Gv3cq0QnZE
3x
Go Faster pace with this sequence
15-20 band/db pull apart https://youtu.be/uMUB2xrstyA
12-15 band upright row https://youtu.be/bi1gyj2pPXs
20 bench side raise R/L
2x
10 -12 barbell rollout https://youtu.be/_ZxfrZoM6rs
Run 800- 300-200
3x
(run the 800 hard as possible, but be happy, grateful that you have legs to run )