Operation LFG Mon, September 15 Week 19, 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

Power cleans
Work up to about @70%
Then
5x5 rest as needed
want to add some cleans in for fun if you don't want to do this
sub deadstop deadlifts

400 meter run
into-
4 rounds
10 barbell row palms down
10 pull ups strict
10 back extensions
buy-out-
400 meter run