Warmup: Foot MFR, Toe Pulls, Lat Stretch in Cage, Z-Drills, Indian Clubs
Bench Press (Ivanko Bar, pinky on the 1st ring)
155 8×3
PB Extensions / Inverted Rows / Lat Stretch in Cage / Z-Drill
30 1×10, 45 1×10, 55 1×5
BW Feet Elevated 3×15
Lateral Line Stretch 3×10/10
Sidelying Hip Circles in IR 3×10+10/10+10
Indian Clubs (Tall Kneeling, 1-arm Movement #1)
1×10/10 – slow
