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Week 1B

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Warmup

Dynamic Stretches
Shoulder Band Warmup
10 reps
Cat/cow Bends
10 reps
Dead Bugs
30 s
Arch Hangs
10 reps
Parallel Bar Support
30 s

Strength Work

Pull Up / Chin Up 4x8
Pull Up
8 reps
Pull Up
8 reps
Pull Up
8 reps
Pull Up
8 reps
Horizontal Row 3x10
Horizontal Row
10 reps
Horizontal Row
10 reps
Horizontal Row
10 reps
Face Pull 4x12
Face Pull
12 reps
Face Pull
12 reps
Face Pull
12 reps
Face Pull
12 reps
Active Hang 4x15s
Active Hang
15 s
Active Hang
15 s
Active Hang
15 s
Active Hang
15 s
Pallof Press 3x12
Banded Pallof Press
12 reps
Banded Pallof Press
12 reps
Banded Pallof Press
12 reps