12:30pm
Half Kneeling Chops x 12/12
4:30pm
Prep: Z, Barhangs, Pumps
12kg TGU armbars/stretches
20kg TGU x 1/1 (pausing each stage)
C&P Ladder: Light Day + Matching pullups
24kg 1set x (1,2,3)
24kg 4set x (1,2)
20kg Goblet Squats x 5 (prying hips)
28kg 1H Swing 4sets x 10/10 (3:31sec)
Gripwork:
31lb Pinch block DL x 10/9
CoC#1 Holds x 1/1
Finished w/ Brettzel, Pumps, Hipflexor stretch
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