Saturday, 9/19

Warm-up
4 Rounds
4 Alt T Pushups
8 Band Pull Aparts
4 Quadruped Ext & rotation/side
8 Spider Lunges w/ Reach Up

KB Armbar (10 min)
3×2 /side

Floor Press (30 min)
Prep: 1×5 w/bar, 3-3-3
Work: 5-4-3-2-1
Follow each work set w/ 10 Band Pull aparts

Cooldown
1 Minute Oh Band stretch/side
1 Minute Standing Pec stretch/side