A) 2 minute row
1 minute roll out upper thoracic
1 minute Banded distraction on Rig
1 minute Couch Stretch/side
1 minute Runners stretch (lunge position)/side
1 length of Banded Monster Walks
Scap activation
B) Every 90 seconds for 15 minutes:
-Front Squat x 3 @ 80%
-Bent Over Row x 8-10
C) 5 Rounds for time:
12 Barbell Lunges @ 35% of 1 RM Back Squat
12 Ring Dips
30 Double Unders
