GPP

S w/u

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12x T-Spine Rotation (6/6)

8x Banded Face Pull w/ Ext

12x Pallof Press w/ Band (6/6)

2-3 rounds

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Pull-up Progression 4x25%

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Warm up Bench Press 

3x5 @ 80%

2-3 min rest

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BB/DB Curls 3x10 

DB OH Tricep Ext 3x10

Plank Pull Through 3x6/side

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6 min AMRAP 

30s Row/Ski +

15 DB Bent Row +

15 DB Thruster