2/19 Upper -15 mins stepmill -Activations -Bird dogs, Stir the pots 4 rounds -Bell press 5 reps per alternating 3 sec tempo while holding the in the bottom position. Then asmany regular reps as possible 5 rounds. -Bell suspended rows with the same tempo and theme of press, 5 rounds -Dip with 3 sec tempo down, 3 sec hold. Finished with as many reps as possible at end Spud
12/19 upper, etc
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