Foam roll lats + thoracic roll/extensions
Warmup, 4 rounds:
Tricep/Lat Plank Stretch w/25lb bar - 30 sec
Bridge Leans - 5 + 10" hold last rep. (push chest thru)
Spinal Rocks - 10 relaxed
+
Scap Sequence x 1 (10 reps ea.)
A. HSPU: 15 x 2 reps, rest 90 sec complete. Last set of 2 was chest to wall. Felt good.
B. Muscle-Ups: 5 min practice, test and report 2 sets of 2, and 1 single. all strict. no pain! surprised myself
C1. 45 deg Incline Press: 4 x 4-6 @ 30X0, rest 100 sec 185x6, 190x5, 195x4, 200x4
C2. One Arm DB Row: 4 x 4-6 @ 30X0, rest 100 sec 100x6, 108x6, 115x5, 120x4
D. Prone Wtd. Pass-Thru Stretch: 2 x 5 slow reps, narrowing hands 8lbs
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