Operation LFG Mon, September 29 Week 21, 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

3x500 meter row
rest 1 minute between-

15 minutes as many reps as possible
10 dumbbell ground to over head light 30-40# dumbbells
10-15 toes to bar pick with number you can keep holding
10 burpee over dumbbell