PE

S W/U

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10x T-Spine Rotation + 10x Banded Pull Aparts + 10x Prone Blackburn Rotations 

3 rounds

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M.E. Upper: 3 ct. Pause Comp Bench Press 

*You will pause on your sternum 

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3x5 3 ct. Pause on first 2 reps Comp BP @ 75-80% 

2 min rest

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4x10-15 Seated Low Band Row

4x10-15 Seated 1-Arm KB Z Press 

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4x 30/30 Russian Twist