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A. Bent press (link1, link2) practice. Work up to a medium heavy weight on each arm.

B. Turkish get-up – 5 minutes of steady work with a moderate weight. Work both arms equally.

C. 4 rounds for time of:

4 DB (wo)manmakers

16 knees-to-elbows.

C. 3×10-15 side over arches per side.