Foam roll lats + thoracic roll/extensions
Warmup, 2 rounds:
Tricep/Lat Plank Stretch w/25lb bar - 30 sec been using a 35lb bar
Bridge Leans - 5 + 10" hold last rep. (push chest thru)
Table Position Press-Ups - 10, hold 10 sec last rep
+
Scap Sequence x 1 (10 reps ea.)
A. 10 Rope Climbs, rest as needed complete
B1. Chest to Bar Pullups: 3 x 20, rest 2 min unbroken x 2, 13/7
B2. DB Bench Press: 3 x 12-15 @20X0, rest 2 min 55lb dumbbells/hand: 3x15
C. Cuban Rotations: 4 x 4-5 @6010, rest 90 sec did these against the wall with 35lb bar
D. Scap Seq x 2 these two sets took over 10min to complete. Tough.
If you've got some suggestions for post wod stretches for this type of workout send them along. I've been doing the bent-over, external rotation band stretch, but would like some more. Thanks
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