Foam Roll lat/ Tricep x :30 seconds/side T-Spine Ext on foam roller x 10 Side Lying Windmill x 5/side DB ER x 10/side x 2 T's/Y's x 10/exercise x 2 + Bottoms up KB Walk x25ft + 5 press x both sides Shoulder retraction x 10 Ring Row x 10 x 2 sets
Shoulder Press (3x 10 Reps @ 55-60% of 1RM, 30X1 Tempo)
For Time: 30 Calorie Row 15 C2B Pull-ups 9 Clean and Jerks, 155# Immediately Into 30 Calorie Row 15 C2B Pull-ups 7 Clean and Jerks, 185# Immediately into: 30 Calorie Row 15 C2B Pull-ups 5 Clean and Jerks, 205# Score is total time. Write your weights in comments.
A.1: Deficit Push-ups (3xMax Reps; 2/1", Rest 60 Seconds)
A.2: Banded Tricep Push Down (3x30; Rest 60 Seconds)