External oblique opener
3 sets z press x 12 reps
Pendlay Rows & Single Arm Dumbbell Presses 3 rounds to failure. Rest as needed between rounds.
Sandbag Front Rack Lunges & Sandbag Front Squats 3 Rounds to failure. Rest as needed between sets.
Cool down: Every :30 sec complete 3-5 strict supinated grip pull-ups pulling your sternum towards the bar while maintaining a bit of an arch to focus on lats