MOBILITY:

• Foam roller upper back / lats 45 / 45sec
• Foam roller upper back with body bar pullovers X7 (hold 3sec back)
• Gemini thoracic 1 min
• Ant Cap stretch 30/30sec
• Adductor stretch 20/20/20/side
• Wrist stretch 20/20/20sec
• Lacross ball on elevator scapula 30sec/30sec
• Soft ball on calfs 1 min/ 1 min

ACTIVATION:

• Scapula Pushups X10
• Elevation depression scap X10
• B&H extension "Rock" on floor X15
• Seated elastic external hips rotators 3XBurn, rest 5sec b/t
• Elastic monster walk 10/10/10/10 -HS hold 20sec
• Deadlift Ramp up to 70%

A. D.L. 3-3-3-3-3 @70-75-80-85-?%, rest 2min

B. 4 rounds

• 20sec HS hold on wall
• 10 burpees target 1 foot over hands in full extension
• rest 1min

C. 3 rounds:

• 7/7X BB Alt front rack lunges 75/55
• 5/5X DB alt Sn 35/25lbs
• 10X reverse dips
• 10X TTB