Operation LFG Fri, November 14 Week 27, Day 6

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

Balboas
3x12
Plate front raises
3x12
Slam ball up and overs
3x10 (5 each side)

5 rounds
200 meter run
10 dumbbell strict press (you pick weight - DB in each hand)5 rounds
rest 5 minutes-
200 meter row
20 walking lunges hold 50# dumbbells (10 steps each leg)