5 minute flow

Pre-lift:

100 pull aparts

 50 face pulls

50 band push downs

50 back raises

Lift:

Bench to 5rm then reduce 20% for 3×3

20 swings

Farmer Carry

20 swings

Suitcase carry

20 swings

Suitcase carry (opposite arm)

20 swings

Goblet Carry

20 swings

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