Warm up
3 rounds
10 bird dogs
10 supermans
3 rounds
5 shoulder pass throughs
10 bent over flys (very light)
3 rounds
12 incline dumbbell rows
6 cobra on ball
Workout
5:00 Emom
8 Deadlifts (light to moderate weight)
5 rounds
12 superman press
12 lat pulldowns (moderate to heavy weight)
5 rounds
:20 floor prone cobra
15 seated row (moderate to light weight)
5 rounds
8 hammer strength lat pull
16 DB bentover rows (partial reps, high tempo)
Conditioning
5:00 pull conditioning (ski erg, row, or sled pull)
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