DAY 3 - UPPER + ROTATION
Prep
Band Pull Apart to Rotation - 2x15
Serratus Wall Slide - 2x12
Thoracic Wall Angels - 2x10
Pec Pulses - 2x10
Strength
Pushup Variations - 4x12
1-Arm DB Row - 4x10
Half Kneeling Landmine/DB Press - 3x8
Chest Supported Rear Delt Raise - 3x15
Rotational Row - 3x10/side
Carry Series
Suitcase
Front Rack
Overhead
3 rounds x 30 yd
Arm / Grip
Hammer Lever Series - 2x10
Plate Pinch or Towel Carry - 3x30 sec