Test it!

Soft tissue:
Foam roll:
T-spine
Lats
Ball roll:
Pecs
Tris

Mobility (2 rounds):
10 Lying shoulder rotation
10 Spiderman walk with rotation
10 Mo money
10 Scapula pull downs
10 Pass throughs

Warm up (3 rounds):
10 Seal jacks
10 Jumping jacks
10 Ring push ups
5 Jumping ring dips
10 DB shoulder press
3 Wall walks

Work out of the Day:

Bench press
5-3-3-2-1-1-1

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