External oblique opener
Bicep opener
Shoulder opener

2 minutes of 20 sec on light db upper chest and shoulder burner raise. Your 10 sec off will be Hercules hold to the side with palms facing up.

100 bench press for time external torque (ET) down internal torque (IT) up with a goal of 30 reps on first set, every time you break you will do 5 Yates rows in (ET)

Rest 5 minutes

100 Pendlay rows in (IT) and every time you break you will do 4-7 reps of incline db bench press in (ET) not fully locked out.

2 sets until muscle failure of harness bear crawl. Fast and Heavy!

2 sets until muscle failure of sled drag. Fast and Heavy!