PE

S W/U

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5x Inchworm + 2x Runners Stretch +

10x Hollow Hold Lat Pulldown + 

10x Tuck Pull Through + 

3 rounds 

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M.E. Upper: 2-3 ct. Pause BP 

Work up to 1 rep max

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3x5 2-3 ct. Pause BP @ 75-80%

2 min rest

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4x10-15 DB Rows

4x8-20 Lying Tricep Ext. w/ DB

Rest 1-2 mins

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20-30 sec Weighted Plank + 10-12x Side Bend 

3 rounds