19/11-14

loaded carries

glute bridge @60kg *8, 80g *8, 100kg *10

EMM *24min
DL @110kg *1, 115kg *1, 120kg *1 x4 (12)
alt
CP @2*26kg x2 *3, x1 *9 (15)

ab wheel + throws

archer pull @180lbs x5 e.s *2

chin @BW

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12/11-14

loaded carries, shouldering, glute bridge @60kg*10, 70kg *10

EMM *16
Zsq @86kg x1,2 *4 (12)
alt
CP @2*26kg x1,2,1,2,1,1,1,1  (10)

Rng row @30kg x5e.s / side throw @9kg x3 e.s *3

ab wheel x10

Persian press @2*20kg x10 e.s