Operation LFG Mon, October 13 Week 23, Day 2

smash upper outside of chest with
lacrosse ball 1 minute each side
banded chest opener stretch 1 minute a side
banded lat stretch 1 minute a side
band pull aparts 10
3 rounds
10 push ups
10 light dumbbell shoulder press
10 balboas

4x sled push sprints 150foot light sled
*you should be able to run with it at a fast pace
no sled 4x100 meter runs
rest 2 minutes between-

Bench press
5x5 @76-78%
Dumbbell incline bench
3x12
Dumbbell fly bench
3x12

15 minutes as many reps as possible
6 deadlifts 225#/155# or @50%
12 fan bike calories
18 toes to bar or ghd situps