Warm Up
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
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
Strength
Dumbbell strict press seated
4x8-10 reps
Lateral raises
3x12
Balboas
3x15
4x8-10 reps
Lateral raises
3x12
Balboas
3x15
Metcon
10 rounds
200 meter row
100' empty sled push
200 meter row
100' empty sled push