1) 3x
60s assault bike
split stance side plank x 4 breaths ea
kb lateral hip shifts
2) barbell pendlay row - 3x5 @ 165#
then...3x9 @ 135# in IT
*bicep opener between every set (10-15#)
3) 3 sets:
8 x ipsilateral db step up (20" box), L/R
2 x true form spin ups to max speed (14.3 was highest)
*focus on posture, turn over, and arm swing
4) db pullovers 10/8/8/6 (45,50,55,60#)
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