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