Warm Up:
5 Cal Bike
3 DL
3 HPCL
3 Presses
10 Banded Face Pulls
7min
“Alcatraz”
Prison Rules Every :15 x16
2 PCL/J (L-M)
2min Rest
3 Pull Ups
2min Rest
3 Burpees
2min Rest
3/2 Bike Cals
Extras:
2×20 Rear delt DB raise
Crossover Symmetry
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