Foam roll lats + thoracic roll/extensions
Warmup, 2 rounds:
Tricep/Lat Plank Stretch w/25lb bar - 60 sec
Wall HS Shoulder Opener - 10 + 10" hold last rep. (push chest thru) some pain here when the chest was deep through the shoulders
Scap Sequence x 1 (10 reps ea.)
A. HSPU: one rep every 30 sec for max of 8 min, stop if pain. failed on rep 15
B1. Weighted Pullups: 4 x 5,3,1,5 @ 20X1, rest 2 min 70,93x2,105,85,70x4
B2. CG Bench Press: 4 x 5,3,1,5 @ 20X1, rest 2 min 250,270x2,290,260,240
C1. Bent Over trap 3 raise: 3 x 4-6 @ 30X0, rest 60 sec 15,20,20 6reps each
C2. DB Lying French Press: 3 x 10-12 @ 3X0, rest 60 sec 25lbx12,25lbx10,25lbx9
Scap Seq x 2 misread and did 1x: this was tough
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