Openers, scap work, DB press, floor drills, sled push, carry, triceps

0800

1) bicep/shoulder/hinge openers

2) scap protraction work
-db protractors
-quadruped work
-wall reach drills

3) lat activation: landmine rows - 2x10 each arm

4) single arm DB press - 3 x 10,15,17.5,20,22.5 kg
then...DB Z-press 3x5x12.5 kg

5) Julien's floor warm up drills - 2x thru
crab walk - 2x15m
crab walk + pushups - 2x15m
rabbit - 2x15m
panther (forward/backward) - 2x15m
cricket (forward/backward) - 2x15m

6) 3 x 500 ft sled push @ 40 kg, 2 minutes rest in between
rest 3 minutes then...
400m punching bag carry

7) 3x
30 sec band tri extensions
30 sec dip support hold
30 sec rest

• Notes: Tried out the floor drills today and liked them - I think they are good ways to integrate my shoulder/scap work as well. Going back to spending some more time on dedicated serratus activation in my warm ups again, trying to get this winging to calm down. 
• Body: The hamstring is definitely tender today. Sled pushes felt fine, but my squat motion is certainly inhibited. Keeping an eye on it. Again, hinging feels fine.