Run 400
20 PVC Pass Throughs
I’s, Y’s and T’s x 10
Banded Int/Ext Rotations x 10
Pull aparts x 10
Face Pulls x 10
Side Plank Rolls x 10
Thoracic Opener on Foam Roller
Every 2 minutes (5) sets
5 Bench Press @75%
5 Chin Ups (weighted if possible)
3 sets (failure should be at these rep ranges)
Dips 6-10
Barbell Row 6-10
Front Plate Raise 10-15
DB Side Laterals 10-15
Hip Hinge Curls 8-12
3 Sets
1 Min Ab Wheel
1 Min Plank
1 Min Russian Twists