2 Rounds, 1:00 each
Row (focus on technique)
pigeon pose (alternate, 5sec per side)
Single arm Light dumbbell thrusters (30sec L/R)
Alternating Samson lunges (reaching overhead)
Inch worm (on the spot)
5 Rounds:
5 strict ring dips (weighted if possible)
10 Dumbbell row Left (Across, AHAP)
10 Dumbbell row Right (Across, AHAP)
Rest 2-3:00
EMOM 15 :00
Couch stretch: 2:00 L/R
Lat stretch on rig: 30sec L/R x3