5-10 min Warm-Up

Then:

Stretch/Foam Roll

Then:

20-30 min row @moderate pace

Then:
3×10 dislocates
3×10 kb swing

45 sec – 1 min rest in between sets
Then:
30x TGU 15x ea side (use light – medium weight)

rest as needed
Then:

Stretch/foam roll

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