Operation LFG Fri, September 12 Week 18, 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

Strict press with dumbbells
4x10-12 reps
Lateral raises
4x10
Rear delt lateral raises
4x10
Balboas
3x15

15 minute as many reps as possible
100 foot farmers carry you pick weight
5 wall walks
10 box step ups hold weight 5 each leg
50#/35# dumbbells in each hand for both movements