Warmup (5 min): Dynamic
Soft Tissue/Shoulder Mobility (10 min):
1) Roll Out Upper Back & Lats
2) Accumulate 50 band pullaparts
3) Accumulate 1 or 2 spider crawls w/slingshot (video here)
Strength/Assistance (20 min): 6 rounds of
Bench/Push/Press 50% x 5 warmup set, then 60-65% x 5 each additional set
10 Goblet Squats w/heavy DB or KB
10 KB Goodmornings
Conditioning (25 min): 3 rounds for sweat of:
:30 row/:30 off
:30 plank/:30 off
:30 box jumps/:30 off
:30 bike/:30 off
1 min kb swings
Rest 1 min between each round