Foam roll muscles as needed (see PDF)Thoracic wall stretch for ~1mYoga strap overheads x 12-15 repsBanded Glute Bridges x 20 repsLateral Band Walks x 12 repsWalkouts x 5 reps
Paloff Press x 12 reps each side 20#Goblet Squat x 12 reps 30# DBCable Lat Pull Down - 2 Handle Grip x 12 reps 75-85#
Plank Up Downs x 6 each side Seated Row (any attachment) x 12 reps 100#Incline dumbbell press x 12 each side 35-40# DBs
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