040121

A. Metcon (No Measure)
3 Rounds
4-8-12
Dips
Strict Pull Ups / Ring Rows x 2

3 Supersets
12 Dumbbell / Barbell Bench Presses (moderate weight or 60%)
12 T Bar Rows (moderate weight) (neutral grip)

4 Supersets
15 Push ups
15  wide grip inverted rows

OR

25 min AMRAP
Max Cal Row

(Every 5 mins)
5 Wall Walks
10 DB Strict Press
15 GHD Sit Ups
20 Wtd Jumping Jacks (2.5)

B. Mobility
Upper Body
Wrist stretches (2 mins)
Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest)
Shoulder Opener from the ground (1 min each side)
Foam Roll Lats (1 min each side)
PVC Pipe External rotation drill (1 min each side)
Scap Angel (1 min each side)

Lower Body
Hamstring Roll (1 min each side)
Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec)
Butterfly stretch (1 min)
Couch stretch (1 min each side)
Pigeon Pose (1 min each side)