10min row for warm-up (in hind sight probably too much)
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 complete
+
Scap Sequence x 1 (10 reps ea.)
A. HSPU: 8 x 4 reps, rest 90 sec 7x2, 3/1
B. Muscle-Ups, strict as possible: 5 x 2, rest 90 sec 2x2, miss 30sec rest, 3x2
C1. Ring Dips: 3 x amrap(-2) @ 20X0, rest 100 sec 12, 13, 11
C2. DB Bent Row: 3 x 10-12 @ 30X0, rest 100 sec 12 w/ 53/hand, 11 w/ 58/hand, 9 w/ 70/hand
D. Lateral pushups: 10/10,8/8,6/6,4/4,2/2 resting as needed b/t sets
Prone Scorpions x 5/5 slowly
Band Lat stretch
Reverse hands Cobra stretch (seal stretch) all complete
Visited with a friend until after 11pm last night. Slept until 6am. Did this at lunch today.
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