10.19

bench OH ext. rotation and elevation x 10/side
wall angels x 10
skater squats x 5/side
banded good mornings x 20

then

A. Back Squat; 50×3, 60×3, 70×2, 80×3, 85x1x2
B. DB bent over row x 6/side x 6 sets
+
“Iron Man”
10 minute amrap
1 DL @ 135/95
1 hang squat clean thruster @ 135/95
1 strict pull up
2 DL @ 135/95
2 squat clean thruster @ 135/95
2 strict pull ups
3/3/3
4/4/4
etc….

Cool Down
partner oh stretch x 60 sec.
wall stretch x 60 sec.
Pigeon pose x 60 sec. per leg