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)
Table Position Press-Ups - 10, hold 3 sec ea. rep
+
Scap Sequence x 1 (10 reps ea.) forgot this.
I did do some trigger point pec minor work. No pain at all throughout the workout.
A. HSPU: 10 x 3 reps, rest 90 sec complete: all sets of 3 unbroken. got a little slow on the third rep in the last three sets.
B. Muscle-Ups, strict as possible: accumulate 5-8 good reps 2x1, 3x2 felt good
C1. 45 deg Incline Press: 2 x 4-6 @ 30X0, rest 100 sec 190x6, 205x4
C2. One Arm DB Row: 2 x 4-6 @ 30X0, rest 100 sec 115x6, 125x5
D. Lateral pushups: 10/10,8/8,6/6,4/4,2/2 resting as needed b/t sets complete
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