5 min flow

Pre-Lift:

100 pull aparts

45 face pulls

50 back raises

Lift:

Back Squat 5×10

Overhead Press 3×5 (same weight – increase 5lbs next press workout)

Pull ups x 30-50

RDL 5×10

Circuit x 3 – rest 30-45 seconds between 

Farmer Carry x 50 yards

Medicine Ball Slam x 10

Side Plank x 20 seconds

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