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WOD: Landmine Press, Curls, Pull Ups


1a) Tall Kneeling Landmine Presses – bilateral: 3 x 10. No rest.
1b) DB Hammer Curls: 3 x 10. Rest 60s.
2) Pull-ups: 10 x 3, every 60s.
– medium pronated grip
– Adv add weight each set
3) “Finisher”
100 banded pushdowns – use heavy-ish band
75 Hollow Rocks (Rx+ T2B)
50 DB Renegade Rows (50, 35) (total reps)


– Three Way Thoracic Spine Foam Rolling x 60s.
– Banded Lat Stretch x 30s each side
– Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

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