Fri 3/30:

Foam roll lats + thoracic roll/extensions

Warmup - 10 min AD @Z1

3 rounds, loaded stretching:
Wide Stance Good Mornings x 10 @2520 (legs locked)  65lbs today.  more strict tempo
Eagle Grip Partial Pulls x 10
Pigeon on Bench x 30 sec/side (hands free)  easier today
Overhead Squat x 10 @ 2311 + 10 sec hold on last rep (use empty bar, maybe 33# to start and try to narrow grip as you go)
Back Support x 30 sec (feet on box if needed)
Airdyne 5 min @Z1 b/t rounds
+
KB Wall Butterfly Stretch: 2 x 30 + 30 sec hold  35lb db's